Sweet and sour shrimp with Asian vegetables, pineapple and rice - NewsOn6.com - Tulsa, OK - News, Weather, Video and Sports - KOTV.com |

Sweet and sour shrimp with Asian vegetables, pineapple and brown rice

© stockxchng.com/lockstockb © stockxchng.com/lockstockb


 

Stir-frying is always a great way to create a fast and healthy meal. Adding edamame to any stir-fry provides cholesterol-free protein and valuable soy protein for heart health. Choose brown rice over white rice for more whole-grain nutrients and fiber. Quick-cooking and instant brown rice is readily available today, so there's no need to use the longer-cooking versions that take 40 to 50 minutes. Shrimp is extremely low in fat yet high in protein, and frozen precooked shrimp is a convenient time-saver.

Makes 3 servings (7.5 cups, about 1½ cups shrimp/veggie mixture over 1 cup rice per serving)

Ingredients

2¼ cups uncooked quick-cooking brown rice
1¾ - 2 cups fat-free, low-sodium chicken broth
10 ounces frozen cooked, peeled and deveined small shrimp (71 - 90 count size)
1 cup frozen shelled edamame
6 ounces fresh snow peas, strings removed
1¼ cups fresh pineapple chunks
½ cup purchased sweet and sour sauce
2 teaspoons canola oil

Directions

1.    Cook rice in chicken broth according to box directions.

2.    Thaw frozen shrimp in cold running water; set aside.

3.    Heat oil in wok or large skillet over medium-high heat.  

4.    Add edamame and cook 2 minutes, stirring frequently.

5.    Add snow peas and cook, stirring constantly, about 1 minute.

6.    Add pineapple, thawed shrimp and sweet and sour sauce. Continue stirring and cooking until all ingredients are heated throughout, about 3 to 5 minutes.

7.    Serve over cooked brown rice.

Nutrition information (per serving)

Calories: 660
Protein: 38g (23%)
Carbohydrate: 103g (62%)
Fat: 11g (15%)
Saturated Fat: 1g (1%)
Cholesterol: 184mg
Sodium: 792mg
Calcium: 195mg
Iron: 6.5mg
Vitamin A: 840 IU
Vitamin C: 73mg
Fiber: 8g

Copyright (c) 2010 Studio One Networks. All rights reserved.

Kim Galeaz is a registered dietitian, culinary-nutrition consultant and owner of Galeaz Food & Nutrition Communications, located in Indianapolis and Jacksonville, Fla. She has worked with such companies as Coca-Cola, Kroger, National Pork Board, Florida Department of Citrus and United Healthcare to help promote smart and healthy food, beverage and lifestyle choices. As a co-author of 4 Weeks to Maximum Immunity (Rodale 2008), she created 30 days of immune-boosting meal plans and snacks.

Powered by WorldNow
News On 6
303 N. Boston Ave.
Tulsa, OK 74103
TULSA'S OWN TM
GREEN COUNTRY'S OWN TM
Oklahoma's Own Newson6.com is proud to provide Oklahomans with timely and relevant news and information, sharing the stories, pictures and loves of Oklahomans across our great state including Tulsa's Own and Green Country's Own.
All content © Copyright 2000 - 2014, WorldNow and KOTV. All Rights Reserved. For more information on this site, please read our Privacy Policy and Terms of Service.