Shrimp & Snow Pea Stir-Fry
Makes 4 servings (1 1/2 cups each)

A stir-fry is all about preparation: you need to have everything ready
to go
before you start the cooking, which actually takes place in a matter of
minutes. Serve this stir-fry over brown rice-or for a more traditional
take,
over wilted mustard greens splashed with a little rice vinegar.

2 tablespoons canola oil, divided
1 pound raw shrimp (21-25 per pound), peeled and deveined 3 cups snow
peas,
trimmed
8 ounces shiitake mushrooms, stemmed, sliced
2 tablespoons minced fresh ginger
1/4 cup dry sherry
2 tablespoons hoisin sauce
2 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1/2 teaspoon freshly ground pepper
3 cups mung bean sprouts

Heat 1 tablespoon oil in a wok or large nonstick skillet over high
heat. Add
shrimp and cook, stirring, until pink and beginning to curl, about I
minute.
Transfer the shrimp to a plate (it will finish cooking later).

Heat the remaining I tablespoon oil in the pan over high heat. Add snow
peas, shiitakes and ginger and cook, stirring occasion­ally, until the
vegetables are softened, 5 to 7 minutes.

Meanwhile, whisk sherry, hoisin, soy sauce, cornstarch and pep­ per in a
small bowl.

Stir bean sprouts, the cooked shrimp and the sherry mixture into the snow
pea mixture and cook, stirring constantly, until the sauce is slightly
thickened and the shrimp are cooked through, 1 to 2 minutes.

Per serving: 305 calories; 10 g fat (I g sat, 5 g mono); 173 mg
cholesterol;
23 g carbohydrate; 31 g protein; 4 g fiber; 574 mg sodium.
Vitamin C (130% daily value), Selenium (64% dvl, Iron (40% dv), Folate
(25%
dv), Potassium (17% dv).
Eating Well Healthy In A Hurry Cookbook

Pasta and Walnut Stir Fry

8 ounces angel hair or capellini, uncooked
3 tablespoons low sodium soy sauce
2 tablespoons vegetable oil
1 teaspoon sugar
1/8 teaspoon hot red pepper flakes
1 tablespoon vegetable oil
2 large carrots, thinly sliced
1 red or yellow bell pepper, ribs and seeds removed, cut into small strips
3/4 cup toasted walnuts,* divided
1/2 small red onion, thinly sliced
4 ounces fresh snow peas
4 fresh mushrooms, sliced
1/4 cup water

Prepare pasta according to package directions. While pasta is cooking, in a small bowl, combine soy sauce, vegetable oil, sugar and red pepper flakes. Heat oil in a medium skillet over high heat. Add carrots, pepper, walnuts, onion, snow peas and mushrooms. Stir fry 1 minute. Add water. Cook and stir 3 minutes longer. Add pasta and toss to mix. Add soy sauce mixture; toss well and serve. Serves 4 to 6.

*To toast walnuts: In small skillet, heat 1 teaspoon vegetable oil. Add walnuts and cook and stir until browned, about 3 to 4 minutes.

Asian Stir Fry



3/4 lb salad shrimp, thawed

3 large garlic cloves, minced

3/4 c onion, sliced

1/4 tsp salt

1/4 tsp cayenne pepper

1 Tb canola oil

1-1/2 c snow peas

1-1/2 c red pepper, chopped

1-1/2 c carrots, chopped

1-1/2 c brocolli, chopped

2 Tb vegetable broth

1 Tb lemon juice



Place drained shrimp in a bowl. Add salt and cayenne

to shrimp. Toss well.

Heat oil in a wok on high.

Sauté shrimp stirring frequently, about 5 minutes.

Place sautéed shrimp back into the bowl leaving the

liquids in the wok.

Combine the onions and garlic in the wok and sauté,

about 3 minutes.

Add peas, vegetables and broth to the wok.

Reduce heat to medium and cook until vegetables are

crisp-tender, about 4 minutes.

Return shrimp to wok, add lemon juice and cook for 1

more minute.



Servings 6, Fat 2.5g, Calories 153



Optional: Serve over a bed of rice and add a dash of

soy

CHICKEN-CABBAGE STIR-FRY



Serves 4



�?3 chicken breast halves, skinned and boned

�?3 cups green cabbage, cut in ½ inch slices

�?½ tsp. ground ginger

�?½ cup water

�?1 tsp. Oil

�?1 Tbsp. cornstarch

�?¼ tsp. garlic powder

�?1 Tbsp. soy sauce



Cut chicken breast halves into strips. Heat oil in frypan



Add chicken strips and stirfry over moderately high heat, turning

pieces constantly, until lightly browned (about 2-3 minutes).



Add cabbage; stirfry 2 minutes until cabbage is tender-crisp.



Mix cornstarch and seasonings; add to water and soy sauce, mixing

until smooth.



Stir into chicken mixture.



Cook until thickened and pieces are coated, about 1 minute.



This is an official 5 a Day recipe, and provides four people with

one serving of vegetable each.





Nutritional Analysis

Calories: 135

Fat: 2 g