Print
ShareThis
Orange Scallops with Spinach and Walnuts
Learn how to prepare shellfish like lobster, crab, shrimp and scallops that will rival even the best seafood restaurants.
Cavatelli and Vegetable Stir-Fry
Yield: Makes 4 servings
Although soy sauce is high in sodium, it can boost the flavor of dishes, such as this one, without adding a lot of calories and fat. It is sold in both regular and low-sodium versions.
Ingredients:
3/4
cup uncooked cavatelli or elbow macaroni
Nonstick cooking spray
6
ounces fresh snow peas, cut lengthwise into halves
1/2
cup thinly sliced carrot
1
teaspoon minced fresh ginger
1/2
cup chopped yellow or green bell pepper
1/2
cup chopped onion
1/4
cup chopped fresh parsley
1
tablespoon chopped fresh oregano or 1 teaspoon dried oregano leaves, crushed
1
tablespoon reduced-fat margarine
2
tablespoons water
1
tablespoon reduced-sodium soy sauce
Preparation:
1.
Prepare cavatelli according to package directions, omitting salt; drain and set aside.
2.
Coat wok or large skillet with cooking spray; heat over medium-high heat. Add snow peas, carrot and ginger; stir-fry 2 minutes over medium-high heat. Add bell pepper, onion, parsley, oregano and margarine. Stir-fry 2 to 3 minutes or until vegetables are crisp-tender. Stir in water and soy sauce. Stir in pasta; heat through.
Nutritional Information:
| Serving Size: 1 cup stir-fry | |
| Fiber | 3 g |
| Carbohydrate | 23 g |
| Saturated Fat | <1 g |
| Total Fat | 2 g |
| Calories from Fat | 14 % |
| Calories | 130 |
| Protein | 5 g |
| Sodium | 175 mg |
Dietary Exchange:
| Fat | 1/2 |
| Vegetable | 1-1/2 |
| Starch | 1 |
This recipe appears in:
Vegetarian
