Shrimp and Broccoli Stir-Fry

Beau Gustafson; Melanie J. Clarke; Sabrina Bone; Mike Wilson
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)

Recipe from

Nutritional Information

Calories 220
Caloriesfromfat 27 %
Fat 6.7 g
Satfat 0.8 g
Monofat 2.4 g
Polyfat 1.9 g
Protein 26.2 g
Carbohydrate 11.8 g
Fiber 2.8 g
Cholesterol 172 mg
Iron 3.6 mg
Sodium 577 mg
Calcium 105 mg

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.

Note:

Jackie Mills, MS, RD,

January 2008