1 lb fresh or frozen medium shrimp in shells
1/2 cup reduced-sodium chicken broth
1 tbsp reduced-sodium soy sauce
2 tsp cornstarch
2 tsp grated fresh ginger
2 tsp sesame oil
3 garlic cloves, minced
1/4 tsp salt
1/4 tsp crushed red pepper, optional
2 tbsp canola or olive oil
1 cup sliced onion
1 cup packaged fresh julienned carrots
12-oz snow pea pods, trimmed
1 1/3 cups hot cooked brown rice
If shrimp if frozen, thaw. Peel and devein leaving tails intact, if desired. Rinse; pat dry.
To make sauce: In a small bowl combine the chicken broth, soy sauce, cornstarch, ginger, sesame oil, garlic, salt, and crushed red pepper, if using.
In a 12-inch skillet or a wok heat the oil over medium-high heat. Add the onion and carrots; cook, stirring, 3 to 4 minutes until just beginning to soften. Add the pea pods and cook, stirring, 3 minutes. Add the shrimp; cook, stirring, 3 minutes more or just until shrimp are opaque. Add the sauce and cook, stirring, until thick and bubbly.
Serve the shrimp mixture over the hot rice. Garnish with additional crushed red pepper, if desired.
Yield: 4 servings
Per serving of 1 1/2 cups shrimp mixture over 1/3 cup rice: 323 calories, 11 g fat (1g sat), 159 mg cholesterol, 499 mg sodium, 32 g carbs (5g fiber, 7g sugar), 26 g protein