Wednesday, October 6, 2010

Asian Pasta Stir-Fry



Serves 4
Prep Time: 20 minutes
Total Time: 30 minutes
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2 cups whole-wheat penne
2 teaspoons whole-wheat flour ( i used all purpose flour because I didn't want to buy whole-wheat for just this recipe)
2 tablespoons low-sodium soy sauce
3 tablespoons red wine vinegar
1/4 cup low-sodium chicken or vegetable broth
1 egg plus 3 egg whites
1 tablespoon olive oil (used vegetable oil)
4 cups baby spinach
3 cloves garlic, minced (used minced garlic in a jar)
2 cups chopped tomatoes ( can of diced tomatoes )
1/4 teaspoon crushed red pepper flakes
1/4 fresh pineapple, peeled, coed, and cut into thick sticks; or 1 1/4 cups canned pineapple chunks, drained
salt and freshly ground pepper

1.)  In a large pot of boiling water, cook pasta until al dente according to package directions; rinse under cold water and drain.
2.)  Meanwhile, whisk together flour, soy sauce, red wine vinegar, and broth in a small bowl.  In another small bowl, lightly beat egg and egg whites.
3.)  In a wok or large skillet, heat oil over medium-high.  Add spinach and garlic and stir-fry for about 3 minutes.  Drizzle eggs into pan and cook, stirring constantly, for about 1 minute.  Stir in tomatoes, red pepper, and soy sauce mixture.  Cook for 2 minutes, then increase heat to high and bring to a boil.  Add pasta and cook for 2 to 3 minutes or until heated through. 
4.)  Remove from heat, add pineapple, and toss gently to combine.  Season with salt and pepper.


Nutrition score per serving (2 1/2 cups): 332 calories, 6g fat, 1g saturated fat, 56g carbs, 14g protein, 8g fiber, 81mg calcium, 4mg iron, 403mg sodium

Source: Shape Magazine

My comments~ I thought there was a little too much heat for my taste, so if I were to make it again I think I would use less crushed red pepper flakes or maybe even none.

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