Bok choy, also known as Chinese white cabbage, is a mild vegetable with crunchy stalks and tender leaves. It pairs well with shrimp, and as a bonus, is also packed with good nutrition. Serve over white or brown rice.Number of Servings: 4Ingredient: 2 tablespoons lite teriyaki sauce2 tablespoons water1 tablespoon brown sugar1 tablespoon oyster sauce2 teaspoons cornstarch1 teaspoon toasted sesame oil½ teaspoon ground ginger1 tablespoon peanut oil, divided1 pound medium or large shrimp, shelled and deveined1 medium red bell pepper, cut into thin strips (about ¼-inch x 2 inches)1 clove garlic, minced1 bunch bok choy, choppedNutrition Information: 190 calories, 6g fat (1g saturated, 0.4g omega-3), 520mg sodium, 13g carbohydrate, 3g fiber, 22g protein, 210% vitamin A, 220% vitamin C, 25% calcium, 25% iron
Instructions: Whisk together the teriyaki sauce, water, brown sugar, oyster sauce, cornstarch, sesame oil, and ginger and set aside. Heat 1 teaspoon of the oil in a large nonstick skillet or wok over high heat. Add the shrimp and cook about 1 minute per side. Remove from the skillet and set aside. Add the remaining 2 teaspoons peanut oil to the skillet along with the bell pepper and cook, stirring frequently, for 2 minutes. Add the bok choy and garlic and cook an additional 2 to 3 minutes until vegetables are crisp-tender. Return shrimp to the skillet. Re-whisk the teriyaki mixture and add to the pan. Reduce the heat and stir constantly until mixture thickens slightly, about 2 minutes. Serve right away.
Recipe by Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
Authors,The Moms' Guide to Meal Makeovers
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Protein-packed shrimp combined with the fresh lemon and parsley and the healthy fat from the olive oil make this a winner! And the anchovies tease out the flavors of the dish and have an added bonus of being rich in omega-3 oils, calcium, and iron. Number of Servings: 4Ingredient: 1lb U/15 Ocean Garden Mexican white shrimp (about 15 each)2 tablespoon garlic clove, minced3 whole lemons squeezed and zest1 cup chopped parsley1 tablespoon chopped anchovy4 oz extra virgin olive oilInstructions: Start by mixing 1 tablespoon of garlic with ½ cup parsley and zest from 3 lemons, finish with the 3 oz olive oil, add salt and pepper to taste.
Then in medium heat pan: Put 1 oz of olive oil as it gets hot add 1 tablespoon of minced garlic and the anchovy, followed by the shrimp previously seasoned with salt and pepper, sear on 1 side until crunchy, add 1 oz of lemon juice, and finish with a touch of parsley.
Serve with the parsley gremolatta on the side.
Source: Ocean Garden Products, Inc. and Chef Luis Nieto, Blue Water Grill, New York, NY
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