Description
This Healthy Asian Pasta Stir-Fry is a vibrant and nutritious dish blending hearty pasta with fresh vegetables, pineapple, and a tangy soy-based sauce. Quick to prepare and bursting with flavors, it’s a perfect light meal that combines Asian-inspired savory and sweet elements in a healthy, low-sodium recipe.
Ingredients
Scale
Main Ingredients
- 2 cups pasta (radiatori or rigatoni recommended)
- 4 cups baby spinach
- 3 cloves garlic, minced
- 2 cups diced tomatoes
- 1/4 fresh pineapple (peeled, cored, and cut into thick sticks)
- 1 tbsp olive oil
Sauce and Seasoning
- 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
- 1/4 tsp cayenne pepper
- Salt and pepper to taste
Egg Mixture
- 1 egg plus 3 egg whites
Instructions
- Cook the pasta: In a large pot of boiling water, cook the pasta until al dente according to package directions. Drain and rinse under cold water to stop the cooking process.
- Prepare pineapple: While the pasta is cooking, core and cut the pineapple into thick sticks for a fresh, sweet contrast to the savory stir-fry.
- Make the sauce: In a small bowl, whisk together whole wheat flour, low-sodium soy sauce, red wine vinegar, and low sodium broth until well combined to form a tangy sauce base.
- Beat eggs: In another small bowl, lightly beat the whole egg and egg whites together to be added later for protein and texture.
- Stir-fry spinach and garlic: Heat olive oil in a wok or large skillet over medium-high heat. Add the baby spinach and minced garlic, stir-frying for about 3 minutes until the spinach is wilted and fragrant.
- Add eggs: Drizzle the beaten eggs into the pan, stirring constantly for about 1 minute until they begin to cook and form soft curds mixed with the spinach and garlic.
- Incorporate tomatoes and sauce: Stir in diced tomatoes, cayenne pepper, and the prepared soy sauce mixture. Cook for 2 minutes, then increase heat to high and bring everything to a boil to thicken the sauce.
- Add pasta and heat through: Add the cooked and drained pasta to the pan. Cook for 2-3 minutes, stirring frequently, until the pasta is heated and coated in the flavorful sauce.
- Finish with pineapple and seasoning: Remove the pan from heat and gently fold in the pineapple sticks. Season with salt and pepper to taste, tossing gently to combine all flavors.
Notes
- Use a sturdy pasta such as rigatoni or radiatori to hold up well in the stir-fry without becoming mushy.
- Rinsing the pasta after cooking stops further cooking and prevents sticking.
- Adjust cayenne pepper to your spice tolerance; omit for a milder dish.
- The pineapple adds a fresh sweetness that balances the savory and tangy sauce—ensure it’s fresh for best flavor.
- Low-sodium soy sauce and broth keep the sodium in check while delivering rich umami flavor.
- Use a well-heated wok or skillet to properly stir-fry and develop flavors quickly.
