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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%.