Sweet and Spicy Peanut-Pasta Stir-Fry

Serves 4; 1 ½ cups per serving

5 ounces uncooked whole-wheat vermicelli or spaghetti, broken in half
½ teaspoon grated orange zest
1/3 cup fresh orange juice
3 tablespoons sugar
3 tablespoons light soy sauce
1 tablespoon cider vinegar
1 teaspoon grated peeled gingerroot
1/8 teaspoon crushed red pepper flakes (optional)
½ cup dry-roasted unsalted peanuts (about 2 ½ ounces)
1 teaspoon toasted sesame oil
2 cups small fresh broccoli florets (no larger than ¾ inch)
1 medium carrot, cut into matchstick-size pieces (about ¾ cup)
1 medium onion, cut into ¼-inch wedges
1 medium red bell pepper, cut into thin strips

Prepare the pasta using the package directions, omitting the salt and oil. Drain well.

Meanwhile, in a small bowl, stir 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. Heat the peanuts for 2 minutes, or until they begin to lightly brown, stirring frequently. Transfer to a plate.

Add the oil to the same skillet and swirl to coat the bottom. Cook the broccoli, carrots, 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 with aluminum foil to keep warm.

In the same skillet, bring the orange juice mixture to a boil. Cook for 2 minutes, or until reduce to about 1/3 cup, stirring constantly. Pour over the pasta mixture, stirring to blend.

Nutrients per Serving: Calories 331; Total Fat 10.5 g; Saturated Fat 1.5 g; Polyunsaturated Fat 3.5; Monounsaturated Fat 5.0 g; Cholesterol 0 mg; Sodium 321 mg; Carbohydrates 52 g; Total Sugars 18 g; Dietary Fiber 9 g; Protein 12 g;
Dietary Exchanges: 2 starch, 2 vegetable, 1 other carbohydrate, ½ very lean meat, 1 ½ fat

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.