2 ½ TBSP soy sauce
8 oz Large shrimp, peeled, deveined
and coarsely chopped
8 oz fresh lo mein noodles
(Fettuccine may be substituted)
1 ½ TBSP peanut oil
3 cups thinly vertically sliced onion
(I used just one onion)
5 cups broccoli florets (about one lb)
2 cups red bell pepper strips
1 Tbsp minced fresh garlic
1 Tbsp minced peeled fresh ginger
¾ cup fat free, lo sodium chicken broth
¼ tsp salt
¼ cup unsalted cashews, coarsely chopped
1 Combine soy sauce and shrimp, cover and refrigerate 30 minutes. Drain through a sieve over a bowl, reserving soy sauce.
2. Prepare noodles according to package directions, omitting salt and fat. Drain and rinse; drain well. Toss noodles with 1 tsp oil. Set aside
3. Heat 2 tsp peanut oil in a large nonstick skillet over medium high heat. Add onion, stir fry 3 minutes. Add broccoli and bell pepper; stir fry 3 minutes. Add garlic and ginger and stir fry 1 minute. Remove vegetable mixture from pan.
4. Heat 1 ½ tsp peanut oil in pan. Add shrimp, and stir-fry 1 minute. Add reserved soy sauce, broth and salt and bring to a boil. Add noodles, vegetable mixture and nuts, and toss well to combine.
Calories 408 Fat 12g, Protein 26g; Carb 51.8; fiber 8.3; Chol 128mg, iron 5.2mg, sodium 941; calc 122mg
(I wouldn’t eat this the night before wi, due to the sodium content, but it is delicious! I fixed it last night and have leftovers today.)
2 ½ TBSP soy sauce
8 oz Large shrimp, peeled, deveined
and coarsely chopped
8 oz fresh lo mein noodles
(Fettuccine may be substituted)
1 ½ TBSP peanut oil
3 cups thinly vertically sliced onion
(I used just one onion)
5 cups broccoli florets (about one lb)
2 cups red bell pepper strips
1 Tbsp minced fresh garlic
1 Tbsp minced peeled fresh ginger
¾ cup fat free, lo sodium chicken broth
¼ tsp salt
¼ cup unsalted cashews, coarsely chopped
1 Combine soy sauce and shrimp, cover and refrigerate 30 minutes. Drain through a sieve over a bowl, reserving soy sauce.
2. Prepare noodles according to package directions, omitting salt and fat. Drain and rinse; drain well. Toss noodles with 1 tsp oil. Set aside
3. Heat 2 tsp peanut oil in a large nonstick skillet over medium high heat. Add onion, stir fry 3 minutes. Add broccoli and bell pepper; stir fry 3 minutes. Add garlic and ginger and stir fry 1 minute. Remove vegetable mixture from pan.
4. Heat 1 ½ tsp peanut oil in pan. Add shrimp, and stir-fry 1 minute. Add reserved soy sauce, broth and salt and bring to a boil. Add noodles, vegetable mixture and nuts, and toss well to combine.
Calories 408 Fat 12g, Protein 26g; Carb 51.8; fiber 8.3; Chol 128mg, iron 5.2mg, sodium 941; calc 122mg
(I wouldn’t eat this the night before wi, due to the sodium content, but it is delicious! I fixed it last night and have leftovers today.)
sweetnsassyfied , 04-18-2008 02:25 AM
