Spicy Shrimp and Broccoli Stir-Fry
(makes 2 servings)
|1||ounce (30 g) cellophane noodles|
|1||teaspoon (5 ml) canola oil|
|1/2||pound (240 g) large shrimp, peeled and deveined|
|2||scallions, white and 3 inches of green, chopped|
|1/2||tablespoon (7.5 ml) grated fresh ginger|
|1||teaspoon (5 ml) minced fresh garlic|
|1/4||cup (60 ml) water|
|1||tablespoon (15 ml) hoisin sauce|
|2||tablespoons (30 ml) Chinese cooking wine|
|3||tablespoons (45 ml) low-sodium soy sauce|
|1||teaspoon (5 ml) chili puree with garlic sauce|
|1/2||pound (240 g) broccoli, stems peeled and chopped, florets, cut into bite sized pieces|
- Place the cellophane noodles in a bowl and cover with hot water for 20 minutes; drain. Using kitchen shears, cut into 2 inch pieces.
- Place the oil in a wok or nonstick skillet. Heat until hot but not smoking. Sauté the shrimp for 1 minute on each side. Remove to a plate.
- Add the scallion, ginger, and garlic; sauté for 1 minute. Combine the water, hoisin sauce, wine, soy sauce, and chili puree. Pour into wok and add the broccoli. Stir-fry until crisp cooked, about 1 to 2 minutes. Return the shrimp and cook until the shrimp are cooked through, another 2 to 3 minutes
- Stir in the noodles and raise heat. Stir until the sauce is incorporated into the noodle mixture. Serve immediately.
|Per serving:||217 calories (14% calories from fat), 20 g protein, 4 g total fat (90.4 g saturated fat), 25 g carbohydrates, 4 g dietary fiber, 135 mg cholesterol, 892 mg sodium*|
|Diabetic exchanges:||3 very lean protein, 1 1/2 carbohydrate (1 bread/starch, 1 1/2 vegetable)|
Note: Not appropriate for a low-sodium diet; using chicken instead of shrimp and dry white wine instead of Chinese cooking wine will drop the sodium level by another 200 mg.