pasta stir fry

pasta stir-fry


prep time: 10 minutes
cook time: 20 minutes
ready in: 30 minutes

makes: 8 servings, 2 cups each

ingredients

  • 16 oz. pkg whole wheat linguine
  • 2 Tablespoons canola oil
  • 1 medium onion, sliced
  • 1 red bell pepper, sliced
  • 1 (1 inch) piece ginger, peeled and diced
  • 1/2 small eggplant, sliced into small chunks, about 2 cups
  • 2 cloves garlic, finely sliced
  • 1 cup frozen broccoli florets, thawed
  • 15 oz. can diced tomatoes
  • 2 Tablespoons soy sauce
  • 1 lb boneless, skinless chicken breast, cooked and sliced
  • 2 scallions, sliced, for garnish

The nutritional content of recipes is calculated by a registered dietitian. Because ingredients and measurements may vary, the values we give are close approximations.

steps

  1. Cook the pasta in boiling water until al dente.
  2. While pasta is cooking, heat canola oil in a large saute pan or wok over high heat.
  3. Add onion, red pepper, ginger, eggplant and cook for about 1 minute. Add garlic, broccoli, tomatoes, and soy sauce and cook for another 2 minutes. Drain pasta. Add it and the chicken to the vegetable mixture, toss and cook for another minute.
  4. Transfer to serving bowls and garnish with scallions.

per serving: 330 calories, 5g total fat, 1g saturated fat, 35mg cholesterol, 490mg sodium, 51g carbohydrates, 8g dietary fiber, 24g protein