Posted by Sudbury Northern Life  
Stir-fried fall Ontario veggies team up with pasta and frozen cooked meatballs for a quick dinner before trick or treating on Halloween night. For fun, you can pretend that the curly pasta looks like worms and the meatballs look like eyeballs.
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Serves 4
3 tbsp each ketchup and rice wine or cider vinegar
2 tbsp each sodium-reduced soy sauce and granulated sugar
1 tbsp cornstarch
2 cups uncooked curly twisted vegetable pasta (e.g. Scoobi-Do)
2 tsp vegetable oil
1 medium Ontario onion, thinly sliced
1 clove garlic, minced
1-1/2 tsp finely grated gingerroot
8 oz Ontario broccoli florets
1 small Ontario sweet red pepper, thinly sliced
1-1/2 cups (375 mL) beef broth
In small bowl or measuring cup, whisk together ketchup,
vinegar, soy sauce, sugar and cornstarch until smooth; set
aside.
Cook pasta according to package directions (but omit salt);
drain and toss with 1 tsp (5 mL) of the oil. Cover to keep
warm.
Meanwhile, in large deep nonstick skillet, heat remaining oil
over medium heat; stir-fry onion for 1 to 2 minutes or until
softened. Stir in garlic, ginger and meatballs; stir-fry until
meatballs are slightly browned, 3 to 4 minutes.
Add broccoli and red pepper; stir-fry for 2 to 3 minutes. Add
broth; cover and bring to boil and cook for 3 to 4 minutes or
until broccoli is crisp-tender.
Stir cornstarch mixture. Push ingredients to side of pan and
gradually stir in starch mixture, stirring constantly until
thickened. Stir in cooked pasta and heat until hot. Serve in
bowls.
Variation: Substitute turkey or chicken meatballs for the Swedish meat balls and chicken broth for the beef broth.
Nutritional Information:
1 Serving
Protein: 17 grams
Fat: 4 grams
Carbohydrates: 46 grams
Calories: 450
Source of Fibre
Recipe supplied by Foodland Ontario
This recipe is dedicated to all the little ghost and goblins -
and other masked creatures - who will be out and about this
Friday to celebrate Halloween.
If you have a recipe you'd like to share with us, please submit
it to
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, along with a high-resolution picture of the dish and a
high-resolution picture of the person who made it - or inspired
it!   
