Soon as I arrived home with the boys, I put the frozen shrimp in a colandar to begin defrosting under cold running water. I also put water on to boil for the brown rice that I wanted to serve with the stir-fry. All that going and a quick snack into the boys, now I was ready to organize my ingredients and do my prep work.
The stir-fry recipe has only a couple of things to chop or cut (onions, broccoli and fresh ginger). I managed to get all of those things ready in a few minutes. A quick tip for peeling fresh ginger: use a regular spoon and just drag it across the skin. It comes off easy-peasy and you are ready to chop! Next, I put together the sauce ingredients and whisked away and set that aside. All told, those tasks only took about 10 minutes. I am getting faster - somehow. Who am I to question, when dinner hit the table in about 30 minutes.
Overall, everyone loved the flavor of the dish. The boys will devour shrimp and broccoli on any given day, so I knew I was going to be serving something that they would at least give a fair shot.

Shrimp and Broccoli Stir-Fry
Source: Cooking Light - January/February 2008
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 salt4 cups small broccoli florets
1 cup vertically sliced onion
Directions
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.
Yield: 4 servings (serving size: 1 cup) - Calculates to 4 WW points
CALORIES 220 (27% from fat); FAT 6.7g (sat 0.8g,mono 2.4g,poly 1.9g); PROTEIN 26.2g; CHOLESTEROL 172mg; CALCIUM 105mg; SODIUM 577mg; FIBER 2.8g; IRON 3.6mg; CARBOHYDRATE 11.8g
No comments:
Post a Comment