A New Year’s resolution to lose weight does not have to mean sacrificing your favorite cuisines, such as Chinese food. Many Chinese menu items are loaded with fat, calories and sodium, but there are ways to prepare healthier versions that preserve the flavorful taste you love. This sweet and sour shrimp is nutritious, low in fat and calories and takes less than 30 minutes to prepare. Ingredients:
- 1 (3 1/2-ounce) bag boil-in-bag brown rice
- 8 ounces firm, light tofu
- 2 tablespoons cornstarch, divided
- 1/2 pound peeled, large shrimp (approximately 15 to 17 medium-sized shrimp)
- 1/4 cup fat-free, low-sodium chicken or vegetable broth
- 1/4 cup low-sodium soy sauce
- 2 tablespoons sugar
- 3 tablespoons rice vinegar
- 1 tablespoon chili paste with garlic
- 2 teaspoons dark sesame oil
- 2 teaspoons canola oil
- 1 cup chopped onion
- 1/2 cup chopped green bell pepper
- 1 tablespoon ground fresh ginger
- 1 (8-ounce) can pineapple chunks in juice, drained
- Cook rice according to package directions, omitting salt and fat; set aside.
- Place tofu between paper towels until barely moist; cut into 1/2-inch cubes. Combine tofu, one tablespoon cornstarch and shrimp. Combine remaining cornstarch, broth, soy sauce, sugar, vinegar and chili paste; set aside.
- Heat sesame oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; sauté for three minutes. Place shrimp mixture in a bowl. Heat canola oil in pan over medium-high heat. Add onion, bell pepper, ginger and pineapple to pan; sauté for two minutes. Add shrimp mixture; cook for one minute. Add broth mixture to pan; cook for one minute. Serve over rice.
Amount per serving
- Calories: 318
- Calories from fat: 19 percent
- Fat: 6.8 g
- Saturated fat: 1 g
- Monounsaturated fat: 2.7 g
- Polyunsaturated fat: 1.3 g
- Protein: 19.8 g
- Carbohydrate: 45.4 g
- Fiber: 4 g
- Cholesterol: 86 mg
- Iron: 2.7 mg
- Sodium: 681 mg
- Calcium: 89 mg
This recipe is courtesy of Cooking Light (May 2008).
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