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Prep Time: 45 Minutes Cook Time: 10 Minutes |
Ready In: 55 Minutes Servings: 6 |
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Cooking Light Ingredients:
2 (8 ounce) swordfish steaks, 1 inch thick |
2 tablespoons low sodium soy sauce |
2 tablespoons dry sherry |
1 teaspoon minced garlic |
1 teaspoon peeled minced gingerroot |
1/2 cup low sodium chicken broth |
1/4 cup unsweetened pineapple juice |
1 tablespoon cornstarch |
3 tablespoons tomato paste |
2 tablespoons vinegar |
1 teaspoon sugar |
1 tablespoon peanut oil |
1 small onion, thinly sliced |
2/3 cup diagonally sliced carrot |
1/4 lb fresh snow pea pods, trimmed |
1 1/3 cups sliced fresh mushrooms |
1/3 cup chopped green onion |
1 cup fresh broccoli florets |
3 cups cooked rice |
Directions:
1. Cut swordfish into 1-inch pieces; place in a shallow dish.
2. Combine soy sauce, sherry, garlic, and gingerroot, stirring well; pour over fish.
3. Cover and marinate in refrigerator up to 4 hours.
4. Combine the chicken broth and the next 5 ingredients; stir to combine; set aside.
5. Remove fish from marinade, discarding marinade.
6. Coat a wok or large nonstick skillet with cooking spray.
7. Add in oil; heat at medium-high until hot.
8. Add fish; stir-fry 3 minutes or until tender; remove from wok; set aside and keep warm.
9. Coat wok with cooking spray; heat at med-high heat until hot.
10. Add in onion; stir-fry 1 minute; add in carrot; stir-fry 1 minute.
11. Add in snow peas, mushrooms, and green onions; stir-fry 2 minutes or until crisp tender.
12. Add in broccoli; stir-fry 1 minute.
13. Return fish to wok; stir in reserved broth mixture.
14. Cook, stirring constantly, until mixture is thickened; serve over rice.
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