EWWK: Shrimp and Bok Choy Stir-Fry



Ingredients

¾ cup low sodium chicken broth; divided
1 tablespoon rice wine vinegar
3 tablespoons reduced sodium soy sauce
1 ½ tablespoon cornstarch
6 baby Bok Choy (whites and greens chopped separately)
1 tablespoon canola oil, divided
3 cloves garlic, minced
2 teaspoon ginger
1 pound medium shrimp; cut in half
1 ½ cups carrot chopped into 1/8-inch matchsticks (about 2)
1/2 red bell pepper sliced into strips
1 (5 ounce) can bamboo shoots drained

Directions

Combine ½ cup broth, vinegar, soy sauce and cornstarch in a small bowl, mix and set aside.

To prepare the bok choy, cut the greens from the stems. Slice the stems diagonally, and cut the greens into 1-inch pieces.

Place wok or skillet over medium-high heat. Add 1 ½ teaspoon oil and allow to get hot (almost smoking) add the ginger and garlic, stir-fry for about 30 seconds and then add the shrimp. Stir-fry until they turn pink. Remove the cooked shrimp from the pan. Add the remaining oil to the pan and add the carrots, peppers and Bok Choy stems. Stir-fry for about 2 minutes, add some broth (1-2 tablespoons) and the bok choy leaves, allow to steam for 1-2 minutes.

Add the shrimp back to the pan, re-stir the broth mixture (finishing sauce) and add it to the pan, bring it up to a boil, let it thicken and serve immediately over rice (brown rice of course)!


Yield: 5 servings (serving size: 1 ½ cup)
Nutrition Breakdown: Calories 170, Fat 5g (0.5g saturated fat, 2.5g monounsaturated fat), Cholesterol 130mg, Sodium 610mg, Carbohydrate 10g, Fiber 3g, Protein 21g, Potassium 639mg, Phosphorus 254mg.
Percent Daily Value: 210% Vitamin A, 20% Calcium, 150% Vitamin C, 20% Iron
Diabetes Exchanges: 2 Vegetables, 3 Lean Meats