Dinner in minutes
Stir-fried shrimp with lemony rice an easy meal
Peppery, stir-fried shrimp served over a bed of lemony rice and peas makes a quick Chinese dinner.
I adapted this meal from television chef Ming Tsai, who said it’s based on a traditional Chinese favourite.
I’ve added peas to the rice side dish. They’re quick and easy to use, but any cooked green vegetable can be substituted.
This meal contains 517 calories per serving with 23 per cent of calories from fat. Helpful hints
Look for easy-peel shrimp in the frozen section of the market.
Any type of quick-cooking rice can be used.
To defrost the peas quickly, place them in a strainer and run hot water over them.
Four crushed garlic cloves can be used instead of minced garlic. Wok-flashed Salt and Pepper Shrimp 1 lb. large, easy-peel shrimp 2 Tbsps. cornstarch 1 tsp. salt ½ Tbsp. freshly ground pepper 1 Tbsp. canola oil 1 Tbsp. chopped fresh ginger or 1 tsp. ground ginger 2 tsps. minced garlic 6 scallions, thinly sliced Place shrimp in a bowl of water to soak while you prepare the other ingredients.
Mix the cornstarch, salt and pepper in a medium bowl. Remove shrimp from water and add to the cornstarch mixture. Toss well to make sure all of the shrimp are covered with the mixture.
Heat the oil in a wok or skillet on high heat. When the oil is smoking, add the shrimp, ginger, garlic and scallions. Stir-fry 4 to 5 minutes until the shrimp have turned pink. Serve over rice. Makes 2 servings.
Per serving: 295 calories (30 per cent from fat), 9.9 g fat (1.1 g saturated, 4.7 g monounsaturated), 258 mg cholesterol, 35.7 g protein, 14.8 g carbohydrates, 1.7 g fibre, 1,424 mg sodium.
Lemony Rice and Peas
1 package microwaveable white rice 1 tsp. canola oil Zest of 1 lemon (grated skin) plus 1 Tbsp. juice 1 cup frozen peas, defrosted Salt and freshly ground pepper
Cook rice according to package instructions. Measure 1 ½ cups rice into a bowl (save any extra for another meal).
Add the oil, lemon zest, lemon juice and peas.
Toss well. Add salt and pepper to taste. Makes 2 servings
Per serving: 222 calories (13 per cent from fat), 3.1 g fat (0.2 g saturated, 1.5 g monounsaturated), 0 cholesterol, 6.5 g protein, 41.6 g carbohydrates, 3.8 g fibre, 86 mg sodium.
Linda Gassenheimer is the author of 14 cookbooks including her newest, The Flavors of the Florida Key