Sweet and Sour Shrimp

Heart Smart
Sweet and Sour Shrimp w

Prep Time: 40 minutes

Cooking Time: 10 minutes

Ingredients

  •  8 ounces large raw shrimp, peeled and deveined
  • 3 tablespoons reduced-sodium soy sauce, divided
  • 2 tablespoons cornstarch, divided
  • 1 can (8 ounces) pineapple chunks, packed in juice
  • 1/2 cup fat-free, less-sodium chicken broth
  • 3 tablespoons sugar
  • 4 tablespoons rice or cider vinegar, divided
  • 1 tablespoon tomato paste
  • 2 tablespoons canola oil
  • 2 garlic cloves, peeled, minced
  • 2 teaspoons grated gingerroot
  • 1/2 cup carrots, julienned
  • 1/2 cup green pepper, cut into 3/4-inch pieces
  • 1/2 cup snow peas, cut in half on the diagonal
  • 1/2 cup onion, cut into 3/4-inch pieces
  • 1 can (8 ounces) sliced water chestnuts, drained
  • 3 1/3 cups cooked brown rice (prepared without salt or fat)
  • 3 to 4 green onions, green parts only, thinly sliced (optional garnish)

Instructions

In a small bowl, toss shrimp with 2 tablespoons soy sauce and sprinkle with 1 tablespoon cornstarch. Cover and marinate in the refrigerator for 15 to 30 minutes. Drain pineapple, reserving juice. Dissolve remaining 1 tablespoon cornstarch in reserved pineapple juice. To pineapple juice mixture, add chicken broth, sugar, 3 tablespoons vinegar, and tomato paste. Heat oil in a wok or large skillet over medium-high heat. Add garlic, gingerroot and shrimp to wok and stir-fry 1 minute. Add carrots, green pepper, snow peas, and onion and stir-fry 2 to 4 minutes. Add pineapple juice mixture and continue to cook 1 minute or until sauce bubbles and thickens. Add pineapple chunks and water chestnuts and heat through. Remove from heat and stir in remaining tablespoon vinegar. Garnish with sliced green onions if desired. One serving contains about 3/4 cup sweet and sour shrimp over 2/3 cup brown rice.


Yield: 5 servings

Nutritional Info

  • Calories = 347
  • Fat = 7 gm
  • Saturated fat = 1 gm
  • Trans fat = 0 gm
  • Cholesterol = 69 mg
  • Protein = 13 gm
  • Sodium = 430 mg
  • Carbohydrate = 57 gm
  • Fiber = 5 gm
  • Calcium = 59 mg
  • Calories from fat = 18%

Food exchanges: 2 starch, 3 vegetable, 1 fruit, 1 lean meat, 1 fat