Stir-Fried Shrimp and Broccoli

Shrimp and broccoli are a popular stir-fry duo. Mushrooms, carrots and a soy sauce round out this low-fat recipe.



by 4  people


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Ingredients
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    1   pound 
    fresh or frozen medium shrimp in shells and/or 12 ounces fresh or frozen scallops
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    1/3  cup 
    water
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    1/4  cup 
    soy sauce
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    2   tablespoons 
    rice vinegar or 1 tablespoon cider vinegar
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    1   tablespoon 
    cornstarch
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    1 1/2  teaspoons 
    sugar
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    1   tablespoon 
    cooking oil
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    2   cloves 
    garlic, minced
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    2   cups 
    broccoli florets
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    1   cup 
    thinly bias-sliced carrot
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    1   
    small onion, halved lengthwise and sliced
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    1   cup 
    sliced fresh mushrooms
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    2   cups 
    hot cooked rice or 8 ounces packaged dried vermicelli or fusilli, cooked and drained
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    1/4  cup 
    cashews or sliced almonds, toasted

Directions
1.
Thaw shrimp or scallops, if frozen. If using shrimp, peel and devein shrimp, leaving tails intact . If using scallops, cut any large scallops in half. Rinse shrimp or scallops; pat dry with paper towels. Set aside. In a small bowl combine water, soy sauce, vinegar, cornstarch, and sugar; set aside.
2.
Heat oil in a wok or a12-inch skillet over medium-high heat. (Add more oil as necessary during cooking.) Cook and stir garlic in the hot oil for 15 seconds. Add broccoli, carrot, and onion. Cook and stir for 3 minutes. Add mushrooms; cook and stir for 1 to 2 minutes more or until vegetables are crisp-tender. Remove vegetables from wok with slotted spoon. Stir soy sauce mixture. Add to wok; cook and stir until slightly thickened and bubbly. Add shrimp or scallops; cook about 3 minutes or until shrimp or scallops are opaque. Stir in vegetables; heat through. Serve with rice or pasta and sprinkle with cashews.
3.
Makes 4 servings (1 cup stir-fry + 1/2 cup rice)
Nutrition information
Per Serving: cal. (kcal) 446, Fat, total (g) 10, chol. (mg) 129, sat. fat (g) 2, carb. (g) 57, Monosaturated fat (g) 4, Polyunsaturated fat (g) 3, fiber (g) 4, sugar (g) 8, pro. (g) 31, vit. A (IU) 9038, vit. C (mg) 40, Thiamin (mg) 1, Riboflavin (mg) 0, Niacin (mg) 7, Pyridoxine (Vit. B6) (mg) 0, Folate (g) 133, Cobalamin (Vit. B12) (g) 1, sodium (mg) 1075, Potassium (mg) 587, calcium (mg) 91, iron (mg) 5, Vegetables () 2, Starch () 3, Very Lean Meat () 3, Fat () 2, Percent Daily Values are based on a 2,000 calorie diet
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