Asparagus and Shrimp Stir-fry
Makes 4 servings
Prep Time: 5 minutes
Total Time: 20 minutes
Ease of Preparation: Easy
1 1/2 pounds asparagus
1 1/4 cups fat free, reduced sodium chicken (or vegetable) broth
1 tablespoon reduced sodium soy sauce
2 tablespoons cornstarch
1/4 teaspoon white pepper
1 tablespoon extra-virgin olive oil
2 tablespoons fresh ginger, minced
2 cloves garlic, minced
1 pound raw shelled, deveined shrimp (41 to 50 per lb.)
1. Cut asparagus spears at an angle into 1 1/2-inch pieces. In a small bowl, mix broth, soy sauce, cornstarch, and white pepper.
2. Set a wok or 12-inch frying pan over high heat. When hot, add oil, ginger, and garlic; sauté until garlic begins to turn golden, about 30 seconds. Stir in asparagus and add 3 tablespoons water; cover and cook just until asparagus is bright green, 1 to 2 minutes. Reduce heat to medium-high, add shrimp and continue stirring, uncovered, until they are opaque in center of thickest part, 2 to 3 minutes.
3. Stir broth mixture and add to pan; stir until sauce boils and thickens.
4. Serve over brown rice, quinoa or Asian wheat noodles.
Tips and Tricks:
Tip: To make this a vegetarian dish choose tempah as your protein.
Nutritional Notes: per serving: calories 182; fat 4.3g (sat 0.6g, mono 2.6g, poly 0.6g); iron 1mg; cholesterol 143mg; calcium 102mg; carbohydrate 14g; sodium 937mg; protein 20g; fiber 3.8g
Nutrition Bonus: Vitamin A: 20%, Vitamin C: 30%, Calcium: 10%, Iron: 20%.