Friday, February 18, 2011

This looks yummy! Healthy heart recipe: Shrimp stir-fry


Shrimp, Asparagus and Mushroom Stir-Fry is a recipe from the American Heart Association's cookbook, "Recipes from the Heart." Copyright © 2011 by the American Heart Association. Published by Publications International, Ltd. Available on ShopGoRed.com starting mid-February, while supplies last.

Photo provided by American Heart Association


Shrimp, Asparagus and Mushroom Stir-Fry
Cook's Tip: Stir-frying is a quick and easy technique — just make sure you have all your ingredients prepped before you begin. Once the pot is hot, things move fast!
Serves 4; 1 1/2 cups shrimp mixture and 1/2 cup rice per serving
1/4 cup fat-free, low-sodium chicken broth
2 tablespoons plain rice vinegar
2 tablespoons soy sauce (lowest sodium available)
1 tablespoon cornstarch
1 teaspoon toasted sesame oil
1/4 teaspoon salt
1/2 cup uncooked instant brown rice
1 1/2 teaspoons canola or corn oil and 1 1/2 teaspoons canola or corn oil, divided use
1 cup shiitake mushrooms, stems discarded, thinly sliced
2 teaspoons grated peeled gingerroot
2 medium garlic cloves, minced
16 ounces asparagus, trimmed, cut on the diagonal into 1-inch slices (about 2 1/2 cups)
1 pound raw medium shrimp, peeled, rinsed, and patted dry

In a medium bowl, whisk together the broth, vinegar, soy sauce, cornstarch, sesame oil and salt. Set aside.
Prepare the rice using the package directions, omitting the salt and margarine.
Meanwhile, in a large nonstick skillet, heat 1 1/2 teaspoons canola oil over high heat, swirling to coat the bottom. Cook the mushrooms, gingerroot, and garlic for 2 minutes, stirring constantly.
Stir in the asparagus. Cook for 2 minutes, stirring constantly. Transfer the mixture to a large bowl. Set aside.
Add the shrimp to the broth mixture, stirring to coat.
In the same skillet, heat the remaining 1 1/2 teaspoons canola oil over high heat, swirling to coat the bottom. Cook the shrimp mixture for 2 minutes, or until the shrimp are pink and just cooked through. Stir in the asparagus mixture. Cook for 1 minute, or until the vegetables are heated through and the sauce is thickened, stirring constantly. Serve over the rice.

Nutrients per serving: 212 calories, 6 grams total fat, 0.5 grams saturated fat, 0 grams trans fat, 2 grams polyunsaturated fat, 3 grams monounsaturated fat, 168 milligrams cholesterol, 544 milligrams sodium, 17 grams carbohydrates, 3 grams fiber, 2 grams sugars, 23 grams protein
Dietary exchanges: 1/2 starch, 1 vegetable, 3 lean meat

No comments:

Post a Comment