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Sweet and Sour Shrimp

Sweet and Sour Shrimp
Yield

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

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.

Ingredients

  • 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

Nutrition Information

  • calories 318
  • caloriesfromfat 19 %
  • fat 6.8 g
  • satfat 1 g
  • monofat 2.7 g
  • polyfat 1.3 g
  • protein 19.8 g
  • carbohydrate 45.4 g
  • fiber 2.7 g
  • cholesterol 86 mg
  • iron 2.7 mg
  • sodium 681 mg
  • calcium 89 mg

How to Make It

  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.