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Asian Stir Fry Noodles, Vegetables and Shrimp - Low Fat Recipe

Asian Stir Fry Noodles, Vegetables and Shrimp - Low Fat Recipe

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Asian Stir Fry Noodles, Vegetables and Shrimp - Low Fat

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Ingredients:

Serving

6 -7 oz whole wheat spaghetti
1 lb shrimp or 1 lb chicken , medium to small sized , shelled and deveined
1 -2 tbsp canola oil
1/2 tsp sesame ( optional) or 1/2 tsp chili oil (optional)
3 garlic
2 tbsp ginger, minced
1/4 tsp cayenne (to taste)
1 head napa cabbage , medium sized and shredded
1 medium onion, thinly sliced
3 large carrots , julienne
1/4 lb sugar snap pea ( broccoli , snow peas , etc..)
1 red bell pepper, thinly sliced
1 green bell pepper, thinly sliced
1 bunch green onion, chopped the white part and slice the green, separated
1/4 cup cilantro, chopped
2 tbsp soy sauce (to taste)
black pepper , to taste
1/4 cup mirin (to taste) or 1/4 cup white wine (to taste)
1 -2 tsp cornstarch
1 cup shallot, peeled and thinly sliced
1 -2 tbsp olives or 1 -2 tbsp canola oil

Directions:

Cook spaghetti per instruction on package, drain and rinse lightly so noodles won't stick.
Meanwhile, heat large 12 or larger non-stick skillet on medium to medium high heat. Add canola oil and sesame or chili oil, the garlic and ginger, cayenne and black pepper, saute to release fragrance about 1 minute, add onion sliced onion and the chopped white part of green onions, saute until wilted about 2 minutes, add carrots and green part of onion, saute to soften but not mushy, about 2 to 3 minutes, remove vegetables into a warm bowl (use a large bowl), leaving oil in the pan.
In the same pan, add sugar snap peas or green vegy, saute until crisp cooked, about 2 to 3 minutes, remove from pan into the same bowl as the other cooked vegetables leaving whatever oil you have left in the pan.
Add peppers to pan and cook until cooked but still brightly colored, then remove to bowl with other vegetables.
In the same pan, cook the shrimp or chicken in single layer and flip over, about 2 minutes per side or until shrimp is opage (time depends on the size of the shrimp) and remove to bowl with vegetables.
In the same pan, cook the cabbage until they are soft. Add wine and soy sauce to deglaze the plan. Add more wine if needed to deglaze pan and leave about 1/8' liquid in the bottom of the pan. Scrape the pan to make sure you are getting all the brown bits into the wine and cabbage.
Put lid on pan and cook until cabbage is done - about 2-3 minutes.
Add cooked noodles, heat until very warm - 2-3 minutes, then add in the other cooked ingredients. Mix and cook until warm.
In small bowl, dissolve corn starch in a little warm water. Add to pan to thicken up the sauce and help it stick to the pasta. There should not be any sauce at the bottom of the pan once thickened.
Turn off heat, add cilantro and mix.
Serve garnished with fried shallots.
Optional Fried Shallots:.
Heat frying pan on medium heat. Add olive or canola oil and heat. Add shallots, make sure shallotts are spread out over the entire bottom of the pan. Stirring often. Reduce heat to medium low to low and cook shallots until brown and crispy all the while stirring to make sure a consistent carmelized color is achieved.
Remove to small bowl and use as garnish.
If you can multi-task then you can do all three: cook pasta, stir fry vegetables and fry shallots at the same time.
Serve immediately.
Plate individual servings of pasta, vegetables and shrimp then add fried shallots on top as garnish.
Note: a garnish of toasted sesame seeds or crushed peanuts may go well with this dish. However, we are allergic to both so none was used.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	450.84 Kcal (1888 kJ)
Calories from fat	169.97 Kcal
		% Daily Value*
Total Fat	18.89g	29%
Cholesterol	43.84mg	15%
Sodium	1290.55mg	54%
Potassium	448.75mg	10%
Total Carbs	58.53g	20%
Sugars	6.81g	27%
Dietary Fiber	4.01g	16%
Protein	13.09g	26%
Vitamin C	50.7mg	85%
Vitamin A	1.5mg	51%
Iron	36.8mg	205%
Calcium	75.3mg	8%

Amount Per 100 g
Calories	158.72 Kcal (665 kJ)
Calories from fat	59.84 Kcal
		% Daily Value*
Total Fat	6.65g	29%
Cholesterol	15.43mg	15%
Sodium	454.34mg	54%
Potassium	157.98mg	10%
Total Carbs	20.6g	20%
Sugars	2.4g	27%
Dietary Fiber	1.41g	16%
Protein	4.61g	26%
Vitamin C	17.9mg	85%
Vitamin A	0.5mg	51%
Iron	13mg	205%
Calcium	26.5mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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