Braised Seafood and Vegetable Noodles

Becky Luigart-Stayner; Cindy Barr

Braising the ingredients together in the sauce for a few extra minutes blends the flavors and makes the seafood very tender. We liked the fresh Chinese noodles found in the produce section the best, but any Asian noodle will do.

Yield: 4 servings (serving size: 1 cup noodles, 3 bok choy quarters, and about 3/4 cup seafood mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 348
  • Calories from fat: 17%
  • Fat: 6.4g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 2.8g
  • Protein: 24.6g
  • Carbohydrate: 43.9g
  • Fiber: 2.6g
  • Cholesterol: 61mg
  • Iron: 2.8mg
  • Sodium: 607mg
  • Calcium: 179mg

Ingredients

  • 2 teaspoons cornstarch
  • 2 teaspoons sake or dry sherry
  • 1/2 pound skinless halibut fillets, cut into 1-inch pieces
  • 1/4 pound medium shrimp, peeled and deveined
  • 1/2 cup fat-free, less-sodium chicken broth
  • 2 tablespoons sake or dry sherry
  • 2 tablespoons oyster sauce
  • 1 teaspoon cornstarch
  • 1/4 teaspoon white pepper
  • 2 quarts water
  • 3 baby bok choy, quartered lengthwise
  • 8 ounces fresh lo mein noodles or udon noodles (thick, round fresh Japanese wheat noodles)
  • 1 tablespoon vegetable oil
  • 1/2 cup thinly sliced carrot
  • 1/4 cup thinly sliced green onions
  • 1/2 cup canned straw mushrooms, drained
  • 1/3 cup snow peas, cut in half diagonally
  • 6 canned whole baby corn, cut in half diagonally

Preparation

  1. Combine first 4 ingredients in a medium bowl, tossing to coat, and let mixture stand 10 minutes.
  2. Combine broth and next 4 ingredients (through pepper), stirring with a whisk; set aside.
  3. Bring 2 quarts water to a boil in a large saucepan. Add bok choy; cook 3 minutes or until crisp-tender. Remove bok choy from water with a slotted spoon; keep warm. Add noodles to boiling water; cook according to package directions, omitting salt and fat. Drain the noodles. Arrange noodles and bok choy on a serving platter; cover and keep warm.
  4. Heat oil in a wok or large nonstick skillet over medium-high heat. Add fish mixture, carrot, and onions; stir-fry 3 minutes or until shrimp are done and fish flakes easily when tested with a fork. Add broth mixture, mushrooms, snow peas, and corn; bring to a boil, stirring constantly. Cook 2 minutes or until sauce is slightly thick. Spoon over noodles and bok choy.
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