Shrimp and Broccoli Stir-Fry

lmr9

Stir-fry a zesty shrimp dish for a quick weeknight dinner. Spoon over basmati or jasmine rice. Try the recipe with chicken or steak, too.

Yield
4 servings (serving size: 1 cup)

Ingredients
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
2 teaspoons cornstarch
1/2 teaspoon dark sesame oil
1/4 teaspoon crushed red pepper
1 tablespoon canola oil, divided
1 tablespoon minced peeled fresh ginger
1 tablespoon bottled minced garlic
1 pound peeled and deveined large shrimp
1/4 teaspoon salt
4 cups small broccoli florets
1 cup vertically sliced onion
Preparation

Combine first 6 ingredients in a small bowl, stirring with a whisk.

Heat 2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add ginger and garlic to pan; stir-fry 30 seconds. Sprinkle shrimp with salt. Add shrimp to pan, and stir-fry 3 minutes or until done. Remove shrimp mixture from the pan.

Add remaining 1 teaspoon canola oil to pan. Add broccoli and onion to pan; stir-fry 4 minutes or until broccoli is crisp-tender. Add shrimp mixture and broth mixture to pan; cook 1 minute or until thickened, stirring constantly.


Nutritional Information
Calories:220 (27% from fat)
Fat:6.7g (sat 0.8g,mono 2.4g,poly 1.9g)
Protein:26.2g
Carbohydrate:11.8g
Fiber:2.8g
Cholesterol:172mg
Iron:3.6mg
Sodium:577mg
Calcium:105mg

Jackie Mills, MS, RD, Cooking Light, JANUARY 2008

lmr9

Stir-fry a zesty shrimp dish for a quick weeknight dinner. Spoon over basmati or jasmine rice. Try the recipe with chicken or steak, too.

Yield
4 servings (serving size: 1 cup)

Ingredients
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
2 teaspoons cornstarch
1/2 teaspoon dark sesame oil
1/4 teaspoon crushed red pepper
1 tablespoon canola oil, divided
1 tablespoon minced peeled fresh ginger
1 tablespoon bottled minced garlic
1 pound peeled and deveined large shrimp
1/4 teaspoon salt
4 cups small broccoli florets
1 cup vertically sliced onion
Preparation

Combine first 6 ingredients in a small bowl, stirring with a whisk.

Heat 2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add ginger and garlic to pan; stir-fry 30 seconds. Sprinkle shrimp with salt. Add shrimp to pan, and stir-fry 3 minutes or until done. Remove shrimp mixture from the pan.

Add remaining 1 teaspoon canola oil to pan. Add broccoli and onion to pan; stir-fry 4 minutes or until broccoli is crisp-tender. Add shrimp mixture and broth mixture to pan; cook 1 minute or until thickened, stirring constantly.


Nutritional Information
Calories:220 (27% from fat)
Fat:6.7g (sat 0.8g,mono 2.4g,poly 1.9g)
Protein:26.2g
Carbohydrate:11.8g
Fiber:2.8g
Cholesterol:172mg
Iron:3.6mg
Sodium:577mg
Calcium:105mg

Jackie Mills, MS, RD, Cooking Light, JANUARY 2008

todd4vt2

Sounds very tasty