Healthy Asian Pasta Stir Fry

 Healthy Asian Pasta Stir-Fry - FamiyFreshMeals.com

 
 
 

I am always looking for recipes with pineapple in them. As a whole, our family LOVES pineapple. While thumbing through my Shape magazine, I found this gem. I knew it was going to be a long shot with the girls, since red wine vinegar usually gives food a nice tang.

 

My foodie pallet loved these flavors meshed together. The sweet pineapple, tang of red wine vinegar, and the salty soy sauce did a beautiful breakdance on my tongue. My youngest, liked this one. She is an odd 2 year old, who is known to devour a whole jar of capers. So that was no surprise that she liked it.

 

My older daughter only ate the pineapple. I was happy they both tried it, and that one actually like it! This dish is packed with flavor, tons of healthy veggies and fruit, some filling pasta & protein. For you Weight Watchers out there…. only 8 “points plus” for 2.5 cups!


PS. Thanks to the great idea from my good friend Pat’s coworker Dianna, I have now added a printable version at the end of the page. Thank you Dianna!



 
Healthy Asian Pasta Stir Fry
 
Here is what you need:
- 2 cups pasta ( use a hardy pasta such as radiatori or rigatoni)
- 2 tsp whole wheat flour
- 2 tbsp low-sodium soy sauce
- 3 tbsp red wine vinegar
-1/4 cup low sodium vegetable or chicken broth
- 1 egg plus 3 egg whites
- 1 tbsp olive oil ( don’t use extra virgin in this stir fry, it won’t stand up to the heat and will end up presenting a bitter taste. If you don’t have any, you can use canola or peanut oil instead)
- 4 cups baby spinach
- 3 cloves garlic
- 2 cups diced tomatoes
- 1/4 tsp cayenne pepper
- 1/4 fresh pineapple, peeled, cored and cut into thick sticks
- salt and pepper to taste
(original recipe from Shape Magazine)

 

1. In a large pot of boiling water, cook the pasta until al dente according to the package directions; rinse under cold water an drain.



 

2. While pasta is cooking, core and cut your pineapple into thick sticks.











3. Whisk together flour, soy sauce, red wine vinegar and broth in a small bowl. 













4. In another small bowl, lightly beat egg and eggs whites.

5. In a wok or large skillet, heat oil over medium-high heat. Add spinach and garlic and stir fry for about 3 minutes..



 
6. Drizzle eggs into pan and cook, stirring constantly, for about 1 minute. 
 




 
 

7. Stir in tomatoes, cayenne pepper,  and soy sauce mixture. Cook for about 2 minutes, then increase heat to high and bring to a boil.

8. Add pasta and cook for 2-3 minutes or until heated through.

9. Removed from heat , add pineapple and toss gently to combine. Season with salt and pepper to taste.

Hope you enjoy your Healthy Asian Pasta Stir Fry
XO Corey

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XO
Corey, Darryl, Big D & Little D

 
Healthy Asian Pasta Stir-Fry
 
Prep time
Total time
 
Serves: 4-6
Ingredients
  • - 2 cups pasta ( use a hardy pasta such as radiatori or rigatoni)
  • - 2 tsp whole wheat flour
  • - 2 tbsp low-sodium soy sauce
  • - 3 tbsp red wine vinegar
  • -1/4 cup low sodium vegetable or chicken broth
  • - 1 egg plus 3 egg whites
  • - 1 tbsp olive oil ( don’t use extra virgin in this stir fry, it won’t stand up to the heat and will end up presenting a bitter taste. If you don’t have any, you can use canola or peanut oil instead)
  • - 4 cups baby spinach
  • - 3 cloves garlic
  • - 2 cups diced tomatoes
  • - ¼ tsp cayenne pepper
  • - ¼ fresh pineapple, peeled, cored and cut into thick sticks
  • - salt and pepper to taste
Instructions
  1. In a large pot of boiling water, cook the pasta until al dente according to the package directions; rinse under cold water an drain.
  2. While pasta is cooking, core and cut your pineapple into thick sticks.
  3. Whisk together flour, soy sauce, red wine vinegar and broth in a small bowl.
  4. In another small bowl, lightly beat egg and eggs whites.
  5. In a wok or large skillet, heat oil over medium-high heat. Add spinach and garlic and stir fry for about 3 minutes.
  6. Drizzle eggs into pan and cook, stirring constantly, for about 1 minute.
  7. Stir in tomatoes, cayenne pepper, and soy sauce mixture. Cook for about 2 minutes, then increase heat to high and bring to a boil.
  8. Add pasta and cook for 2-3 minutes or until heated through.
  9. Removed fro heat , add pineapple and toss gently to combine. Season with salt and pepper to taste.

Comments

  1. It looks beautiful. I like the way how you explained this recipe.

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