Sweet and Sour Shrimp (Cooking Light)

Sweet and Sour Shrimp


This Chinese favorite can be on your table in a flash using traditional sweet-and-sour ingredients. Add crunch, not fat, by coating shrimp and tofu with cornstarch, and then pan-fry.


1 (3 1/2-ounce) bag boil-in-bag rice
8 ounces firm light tofu
2 tablespoons cornstarch, divided
8 ounces peeled large shrimp
1/4 cup fat-free, less-sodium chicken broth
1/4 cup low-sodium soy sauce
2 tablespoons sugar
3 tablespoons rice vinegar
1 tablespoon chile paste with garlic
2 teaspoons dark sesame oil
2 teaspoons canola oil
1 cup prechopped onion
1/2 cup prechopped green bell pepper
1 tablespoon ground fresh ginger
1 (8-ounce) can pineapple chunks in juice, drained

1. Cook rice according to package directions, omitting salt and fat; set aside.

2. Place tofu between paper towels until barely moist; cut into 1/2-inch cubes. Combine tofu, 1 tablespoon cornstarch, and shrimp. Combine remaining cornstarch, broth, and next 4 ingredients (through chile paste); set aside.

3. Heat sesame oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; sauté 3 minutes. Place shrimp mixture in a bowl. Heat canola oil in pan over medium-high heat. Add onion, bell pepper, ginger, and pineapple to pan; sauté 2 minutes. Add shrimp mixture; cook 1 minute. Add broth mixture to pan; cook 1 minute. Serve over rice.


Yield: 4 servings (serving size: 1 cup shrimp and 1/2 cup rice)

CALORIES 318 (19% from fat); FAT 6.8g (sat 1g,mono 2.7g,poly 1.3g); IRON 2.7mg; CHOLESTEROL 86mg; CALCIUM 89mg; CARBOHYDRATE 45.4g; SODIUM 681mg; PROTEIN 19.8g; FIBER 2.7g

Cooking Light, MAY 2008