Sweet and Spicy Peanut-Pasta Stir-Fry

Serves 4; 1 1/2 cups per serving

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

Calories 331

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.