Catelli® Healthy Harvest®
Linguine with Spicy Chicken & Asian Eggplant
This uniquely delicious recipe features Asian eggplants which have a distinctive and slender, zucchini-like shape. Their skin is thinner & the flesh has less seeds; they tend to be more delicately flavoured compared to other eggplants. Although this follows the Asian flavour profile, this recipe contains much less sodium than other teriyaki based stir-fries.
15 minutes
10 minutes
6
Ingredients:
- - 1 pkg ( 375 g ) Catelli® Healthy Harvest® Whole Wheat Linguine
- - 1 tbsp ( 15 mL ) canola oil
- - 4 tsp ( 20 mL ) each minced garlic and fresh ginger, divided
- - 1/2 tsp ( 2 mL ) crushed hot pepper flakes
- - 2 boneless, skinless chicken breasts, thinly sliced
- - 1/8 tsp ( 0.5 mL ) each salt and pepper
- - 2 small Asian eggplant, quartered and cut into chunks
- - 5 cups ( 1.25 L ) sliced mixed bell peppers
- - 1/3 cup ( 75 mL ) sodium-reduced teriyaki sauce
- - 3 tbsp ( 45 mL ) lime juice
- - 2 tbsp ( 30 mL ) each dark brown sugar and sesame oil
- - 1/2 cup ( 125 mL ) each chopped green onion and fresh coriander leaves
- - 1/3 cup ( 75mL ) water
- Step 1 :Prepare the linguine according to package directions; drain well and keep warm.
- Step 2 :Meanwhile, heat the oil in large wok or nonstick skillet set over medium-high heat. Add half the garlic, ginger and the hot pepper flakes. Stir-fry for 30 seconds or until fragrant. Season the chicken with the salt and pepper; add to the wok. Stir-fry for 3 minutes or until lightly browned. Add the eggplant and peppers. Stir-fry for 5 minutes or until chicken is cooked through and vegetables are tender-crisp.
- Step 3 :Meanwhile, whisk the teriyaki sauce with the water, lime juice, brown sugar, sesame oil and remaining garlic and ginger until combined. Add the warm linguine, green onion and coriander to the skillet. Drizzle with the teriyaki mixture and toss to combine. Serve immediately.
Per Serving (about 2 cups/500 mL):
440 calories, 9 g fat, 1 g saturated fat, 40 mg cholesterol, 375 mg sodium, 64 g carbohydrates, 10 g fibre, 27 g protein. Excellent source of niacin, folate, vitamin C and iron.
440 calories, 9 g fat, 1 g saturated fat, 40 mg cholesterol, 375 mg sodium, 64 g carbohydrates, 10 g fibre, 27 g protein. Excellent source of niacin, folate, vitamin C and iron.
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Tips
1. Sprinkle with some chopped, unsalted dry-roasted cashews or toasted sesame seeds for added crunch.
2. Check the labels on your teriyaki sauce to find the brand with the least amount of sodium.
3. Substitute 2 medium zucchini for the Asian eggplant if preferred.
4. Increase the spice level by adding more hot pepper flakes to taste.
1. Sprinkle with some chopped, unsalted dry-roasted cashews or toasted sesame seeds for added crunch.
2. Check the labels on your teriyaki sauce to find the brand with the least amount of sodium.
3. Substitute 2 medium zucchini for the Asian eggplant if preferred.
4. Increase the spice level by adding more hot pepper flakes to taste.
