Quantcast

Sweet and sour shrimp with Asian vegetables, pineapple and rice - KOAM TV 7

Sweet and sour shrimp with Asian vegetables, pineapple and brown rice

© stockxchng.com/lockstockb © stockxchng.com/lockstockb


 

Stir-frying is always a great way to create a fast and healthy meal. Adding edamame to any stir-fry provides cholesterol-free protein and valuable soy protein for heart health. Choose brown rice over white rice for more whole-grain nutrients and fiber. Quick-cooking and instant brown rice is readily available today, so there's no need to use the longer-cooking versions that take 40 to 50 minutes. Shrimp is extremely low in fat yet high in protein, and frozen precooked shrimp is a convenient time-saver.

Makes 3 servings (7.5 cups, about 1½ cups shrimp/veggie mixture over 1 cup rice per serving)

Ingredients

2¼ cups uncooked quick-cooking brown rice
1¾ - 2 cups fat-free, low-sodium chicken broth
10 ounces frozen cooked, peeled and deveined small shrimp (71 - 90 count size)
1 cup frozen shelled edamame
6 ounces fresh snow peas, strings removed
1¼ cups fresh pineapple chunks
½ cup purchased sweet and sour sauce
2 teaspoons canola oil

Directions

1.    Cook rice in chicken broth according to box directions.

2.    Thaw frozen shrimp in cold running water; set aside.

3.    Heat oil in wok or large skillet over medium-high heat.  

4.    Add edamame and cook 2 minutes, stirring frequently.

5.    Add snow peas and cook, stirring constantly, about 1 minute.

6.    Add pineapple, thawed shrimp and sweet and sour sauce. Continue stirring and cooking until all ingredients are heated throughout, about 3 to 5 minutes.

7.    Serve over cooked brown rice.

Nutrition information (per serving)

Calories: 660
Protein: 38g (23%)
Carbohydrate: 103g (62%)
Fat: 11g (15%)
Saturated Fat: 1g (1%)
Cholesterol: 184mg
Sodium: 792mg
Calcium: 195mg
Iron: 6.5mg
Vitamin A: 840 IU
Vitamin C: 73mg
Fiber: 8g

Copyright (c) 2010 Studio One Networks. All rights reserved.

Kim Galeaz is a registered dietitian, culinary-nutrition consultant and owner of Galeaz Food & Nutrition Communications, located in Indianapolis and Jacksonville, Fla. She has worked with such companies as Coca-Cola, Kroger, National Pork Board, Florida Department of Citrus and United Healthcare to help promote smart and healthy food, beverage and lifestyle choices. As a co-author of 4 Weeks to Maximum Immunity (Rodale 2008), she created 30 days of immune-boosting meal plans and snacks.

  • Recipes from the KOAM Morning NewsAll RecipesMore>>

  • Crocktober: Turkey CrockPot

    Crocktober: Turkey CrockPot

    Friday, October 27 2017 6:29 PM EDT2017-10-27 22:29:03 GMT
    Turkey CrockPot - from Shirley Beneke, Parsons KS 5-7lb Turkey Breast 1 pkg dry onion soup mix 16 oz can whole cranberry sauce Place turkey in slow cooker. Combine soup mix and cranberry sauce.  Spread over turkey.  Cover.  Cook on low for 8 hours.   Serve over rice.More >>
    Turkey CrockPot - from Shirley Beneke, Parsons KS 5-7lb Turkey Breast 1 pkg dry onion soup mix 16 oz can whole cranberry sauce Place turkey in slow cooker. Combine soup mix and cranberry sauce.  Spread over turkey.  Cover.  Cook on low for 8 hours.   Serve over rice.More >>
  • Slow Cooker Cheesy Bacon Ranch Pototoes

    Slow Cooker Cheesy Bacon Ranch Pototoes

    Wednesday, October 25 2017 1:27 PM EDT2017-10-25 17:27:04 GMT
    INGREDIENTS: 6 slices bacon 3 pounds red potatoes, chopped 1 1/2 cups shredded cheddar cheese, divided 1 tablespoon Ranch Seasoning and Salad Dressing Mix, or more, to taste 2 tablespoons chopped chives DIRECTIONS: Preheat oven to 400 degrees. Line a baking sheet with aluminum foil. Spread bacon in a single layer onto the prepared baking sheet. Place into oven and bake until brown and crispy, about 12-14 minutes. Let cool before crumbling; set aside. Line a slow coo...More >>
    INGREDIENTS: 6 slices bacon 3 pounds red potatoes, chopped 1 1/2 cups shredded cheddar cheese, divided 1 tablespoon Ranch Seasoning and Salad Dressing Mix, or more, to taste 2 tablespoons chopped chives DIRECTIONS: Preheat oven to 400 degrees. Line a baking sheet with aluminum foil. Spread bacon in a single layer onto the prepared baking sheet. Place into oven and bake until brown and crispy, about 12-14 minutes. Let cool before crumbling; set aside. Line a slow coo...More >>
  • Crocktober: Nacho Hashbrown Casserole

    Crocktober: Nacho Hashbrown Casserole

    Friday, October 20 2017 11:38 AM EDT2017-10-20 15:38:31 GMT
    Nacho Hashbrown Casserole 1 pkg (32oz) frozen cubed hashbrowns 1 can cream of celery soup 1 can nacho cheese soup 1 large onion, finely chopped 1 cup (8oz) sour cream In a greased 3 quart crockpot, combine all ingredient but sour cream.  Cover and cok on low for 3-4 hours, until potatoes are tender.  Stir in sour cream. Cover and cook another 15-30 minutes Angel Barnett Riverton, KSMore >>
    Nacho Hashbrown Casserole 1 pkg (32oz) frozen cubed hashbrowns 1 can cream of celery soup 1 can nacho cheese soup 1 large onion, finely chopped 1 cup (8oz) sour cream In a greased 3 quart crockpot, combine all ingredient but sour cream.  Cover and cok on low for 3-4 hours, until potatoes are tender.  Stir in sour cream. Cover and cook another 15-30 minutes Angel Barnett Riverton, KSMore >>
Powered by Frankly

KOAM - Licensed to Pittsburg, Kansas
Send tips, ideas and press releases to: tips@koamtv.com
Send newsroom questions or comments to: comments@koamtv.com
Phone: (417) 624-0233 or (620) 231-0400
Web comments or questions: webmaster@koamtv.com
Newsroom Fax: (417) 624-3158

Powered by WorldNow All content © Copyright 2000 - 2017 KOAM. All Rights Reserved. For more information on this site, please read our Privacy Policy, and Terms of Service, and Ad Choices.