Using sliced onions and green pepper from the produce section of the market helps you make this dinner in 5 minutes.
Wok cooking tip: Make sure your wok or skillet is very hot. Add the food to the hot wok and don’t touch it for about 30 seconds. This gives the wok a chance to regain its heat.
Helpful hint:
- Diced fresh onions and green bell peppers can be found in the produce section of the supermarket.
Countdown:
- Prepare ingredients.
- Make rice and spoon onto dinner plates.
- Make shrimp.
Shopping list:
3/4 pound peeled shrimp, 1 small bottle low-salt sweet and sour sauce,* 1 small package microwaveable brown rice, 1 container fresh diced onion, 1 container fresh diced green bell pepper, 1 large tomato.
Staples: olive oil, olive oil spray, salt, black peppercorns.
* Look for Sweet and Sour Sauce containing per tablespoon: 35 calories, 190 mg sodium such as Kikkoman brand.
Sweet and Sour Shrimp
Olive oil spray
1 cup fresh diced onion
1 cup fresh diced green bell pepper
3/4 pound peeled shrimp
1 cup tomato wedges
1/3 cup low-salt sweet and sour sauce*
Heat wok or skillet over high heat and spray with olive oil spry. When smoking, add onion and green bell pepper, stir-fry 2 minutes. Remove vegetables to bowl and add shrimp and tomatoes to wok, stir-fry 1 minute. Add sweet and sour sauce to wok and immediately return vegetables to wok. Toss 30 seconds. Serve over rice. Makes 2 servings.
Per serving: 304 calories, 43 calories from fat, 4.8 g total fat, 0.9 g saturated fat, 1.5 g monounsaturated fat, 258 mg cholesterol, 517 mg sodium, 28.4 g carbohydrate, 3.7 g dietary fiber, 16.9 g sugars, 36.8 g protein
Exchanges: 1 carbohydrate, 2 vegetable, 4 lean meat
Brown Rice
1 package microwaveable brown rice (for 1 1/2 cups cooked rice)
1 tablespoon olive oil
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1 1/2-cups cooked rice into a bowl.
Add olive oil and salt and pepper to taste. Toss well and spoon onto 2 dinner plates. Serve shrimp on top. Makes 2 servings.
Per serving: 240 calories, 84 calories from fat, 9.3 g total fat, 1.3 g saturated fat, 5.7 g monounsaturated fat, 0 mg cholesterol, 11 mg sodium, 29.3 g carbohydrate, 1.5 g dietary fiber, 0 g sugars, 3.8 g protein
Exchanges: 2 starch, 2 fat
About the Author
