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 1/2 cups fat free, reduced sodium chicken 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 (31 to 40 per lb.)
Salt to taste
1. Cut asparagus spears at an angle into 1/2-inch-thick slices. 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. 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. Add salt to taste.
4. Serve over brown rice or Asian wheat noodles.
Nutritional Notes: per serving: calories 225; fat 5.1g (sat 0.9g, mono 2.8g, poly 1.3g); iron 3.5mg; cholesterol 173mg; calcium 100mg; carbohydrate 14.2g; sodium 460mg; protein 28g; fiber 3.8g
Nutrition Bonus: Vitamin A: 20%, Vitamin C: 30%, Calcium: 10%, Iron: 20%.