Heart Healthy Sweet and Nutty Stir-Fry

SweetandNuttyStirFry

courtesy American Heart Association

When you crave takeout but don’t want to load up on saturated fat and sodium, try this quick and crunchy meatless meal. Makes 4 servings.

4 ounces dried multigrain vermicelli or spaghetti, broken in half
2 teaspoons curry powder
1 teaspoon canola or corn oil
1/2 cup thinly sliced onion
2 cups bite-size broccoli florets (about 5 ounces)
1 cup thinly sliced (not shredded)
red cabbage
1 cup matchstick-size carrot pieces
1/2 cup unsalted peanuts, dry-roasted

For the sauce:

2 tablespoons sugar
2 tablespoons soy sauce (lowest sodium available)
2 tablespoons balsamic vinegar
1 teaspoon cornstarch
1/4 teaspoon crushed red pepper flakes
1/3 cup fresh orange juice
2 teaspoons grated orange zest

Prepare the pasta using the package directions, omitting the salt and oil and adding the curry powder. Drain well in a colander. Meanwhile, in a small saucepan, combine the sauce ingredients except the orange zest, stirring until the cornstarch is completely dissolved. Bring to a boil over medium-high heat and boil for 1 minute. Remove from the heat. Stir in the orange zest. Set aside.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.

Cook the onion for 1 minute. Stir in the broccoli, cabbage and carrots. Cook for 4 minutes, or until just tender-crisp, stirring frequently.

Transfer the pasta to a serving platter. Top with the broccoli mixture. Pour the sauce over all. Sprinkle with the peanuts.


SweetNutStirFryCLICKHERE

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