Serves 4; 1 1/2 cups per serving
Sweet and Spicy Peanut-Pasta Stir-Fry
5 ounces dried whole-grain vermicelli or spaghetti, broken in half
1/2 teaspoon grated orange zest
1/3 cup fresh orange juice
3 tablespoons sugar
3 tablespoons soy sauce (lowest sodium available)
1 tablespoon cider vinegar
1 teaspoon grated peeled gingerroot
1/8 teaspoon crushed red pepper flakes (optional)
1/2 cup dry-roasted unsalted peanuts
1 teaspoon toasted sesame oil
2 cups small broccoli florets (no larger than 3/4 inch)
1 medium carrot, cut into matchstick-size strips
1 medium onion, cut into 1/4-inch wedges
1 medium red bell pepper, cut into thin strips
Total Fat 10.5 g
Saturated Fat 1.5 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 5.0 g
Cholesterol 0 mg
Sodium 321 mg
Carbohydrates 52 g
Fiber 9 g
Sugars 18 g
Protein 12 g
Dietary Exchanges: 2 starch, 2 vegetable, 1 other carbohydrate, 1/2 very lean meat, 1 1/2 fat.
- Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
- Meanwhile, in a small bowl, whisk together the orange zest, orange juice, sugar, soy sauce, vinegar, gingerroot, and red pepper flakes. Set aside.
- Heat a large nonstick skillet over medium-high heat. Cook the peanuts for 2 minutes, or until they begin to lightly brown, stirring frequently. Transfer to a plate.
- In the same skillet, heat the oil, swirling to coat the bottom. Cook the broccoli, carrot, onion, and bell pepper for 6 minutes, or until just tender-crisp. Transfer to a large bowl. Stir in the cooked pasta and peanuts. Cover to keep warm.
- In the same skillet, still over medium-high heat, bring the orange juice mixture to a boil. Boil for 2 minutes, or until reduced to about 1/3 cup, stirring constantly. Pour over the pasta mixture, stirring to blend.
- Cook’s Tip: To make preparing this dish even easier, assemble the orange juice mixture up to 24 hours in advance and use cut fresh produce from your supermarket.
© American Heart Association