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Shrimp & Bok-Choy Stir-Fry A crowd-pleaser you can fix in only 20 minutes! Category: Main Dishes Think Variety; Think Color: Preparation time: 20 minutes Serves: 4 Cups of Fruits and Vegetables per Serving: 1 1/2 Ingredients: 1/2 pound frozen shrimp (no shells), thawed 1 pound bok choy 1 tablespoon canola oil 1 clove garlic, finely minced 1/2 teaspoon grated fresh ginger 1 1/2 tablespoon water 1/8 teaspoon salt 1 teaspoon sesame oil 4 cups cooked brown rice Cook rice according to package directions to make 4 cups. Trim the end off the stem of the bok choy and separate the leaves. Clean under running water. Drain. Cut stem into 1inch pieces, and the leaves into wide ribbons. Finely mince garlic and grate fresh ginger. Add canola oil, sesame oil, and ginger to a cold pan and heat on MEDIUM-HIGH heat. When the herbs become fragrant and just beginning to turn brown, add the stalks of the bok choy and the shrimp. Toss very well to coat with the oil and cook until stalks are just beginning to get tender, and the shrimp has become pink, about 3 minutes. Each serving provides: an excellent source of vitamin C, folate, and magnesium and also a good source of calcium, potassium, and fiber. Nutritional Information per Serving: Calories: 335 Carbohydrates: 48 g Total Fat: 7.6 g Cholesterol: 86 mg Saturated Fat: 1.0 g Dietary Fiber: 5 g % of Calories from Fat: 68% Sodium: 313 mg Protein: 18g |
