February 26, 2006

Shrimp Fried Rice
3 tablespoons low-sodium soy sauce
2 tablespoons water
2 tablespoons rice vinegar
1 teaspoon sesame oil
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
3 tablespoons vegetable oil, divided
1 1/2 pounds medium shrimp, peeled and deveined
3 large eggs, lightly beaten
2 cups finely chopped green onions
1 tablespoon minced peeled fresh ginger
4 cups cooked long-grain rice, chilled
1 1/2 cups frozen green peas, thawed

Combine first 6 ingredients in a bowl.
Heat 1 tablespoon vegetable oil in a large nonstick skillet over medium-high heat. Add shrimp; cook 4 minutes or until done. Remove from pan; keep warm. Heat 2 tablespoons vegetable oil in pan. Add eggs; stir-fry 30 seconds or until soft-scrambled, stirring constantly. Stir in onions and ginger; stir-fry 1 minute. Stir in soy sauce mixture, shrimp, rice, and peas; cook 3 minutes or until heated. 

Yield: 6 servings (serving size: 1 1/3 cups)

CALORIES 388(28% from fat); FAT 12g (sat 2.5g,mono 3.5g,poly 4.6g); PROTEIN 26.1g; CHOLESTEROL 240mg; CALCIUM 104mg; SODIUM 544mg; FIBER 3.1g; IRON 4.8mg; CARBOHYDRATE 42.3g

Stir-Fried Broccoli With Oyster Sauce
The garlicky oyster sauce not only goes well with broccoli, but also with asparagus, zucchini, green beans, or cauliflower.

2 pounds broccoli
6 cups water
1/2 cup fat-free, less-sodium chicken broth
3 tablespoons oyster sauce
1 1/2 tablespoons rice wine or sake
1 1/2 teaspoons cornstarch
1 1/2 teaspoons sugar
1 teaspoon low-sodium soy sauce
1 teaspoon dark sesame oil
1 1/2 tablespoons vegetable oil
1/4 cup minced green onions
1 1/2 tablespoons minced peeled fresh ginger
2 tablespoons minced garlic (about 8 cloves)

Cut broccoli florets and stems into bite-size pieces to measure 10 cups.
Bring water to a boil in a large Dutch oven; add broccoli. Cook broccoli 4 minutes or until crisp-tender; drain.
Combine broth and next 6 ingredients (broth through sesame oil); stir well with a whisk. Heat the vegetable oil in a large nonstick skillet over medium-high heat. Add onions, ginger, and garlic; sauté 15 seconds. Add broth mixture; bring to a boil. Cook 1 minute or until thick, stirring constantly. Add broccoli; cook 30 seconds, tossing to coat. 

Yield: 8 servings (serving size: 1 cup)

CALORIES 80(40% from fat); FAT 3.5g (sat 0.6g,mono 1g,poly 1.7g); PROTEIN 3.8g; CHOLESTEROL 0.0mg; CALCIUM 62mg; SODIUM 275mg; FIBER 3.6g; IRON 1.1mg; CARBOHYDRATE 10.3g

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