Butterflied Shrimp and Vegetable Stir-Fry

A paring knife is essential for deveining and butterflying the shrimp, while a chef's knife takes care of cutting the vegetables, garlic, and ginger.

Yield: 6 servings (serving size: 1 1/4 cups)

Ingredients

• 1 1/4  cups  fat-free, less-sodium chicken broth
• 2  tablespoons  cornstarch, divided
• 3  tablespoons  low-sodium soy sauce, divided
• 3  tablespoons  sake (rice wine), divided
• 4  teaspoons  honey, divided
• 2  teaspoons  chile paste with garlic
• 1  teaspoon  dark sesame oil
• 1  pound  large shrimp
• 2 1/2  tablespoons  peanut oil, divided
• 1  cup  (1-inch) slices green onions
• 2  tablespoons  minced peeled fresh ginger
• 4  garlic cloves, thinly sliced
• 1  cup  (1/4-inch-thick) red bell pepper strips
• 3/4  cup  (1/4-inch-thick) diagonally cut carrot
• 1 1/2  cups  snow peas, trimmed (about 4 ounces)
• 4  cups  hot cooked wide lo mein or udon noodles (about 8 ounces uncooked pasta)

Preparation

Combine the broth, 1 1/2 tablespoons cornstarch, 2 tablespoons soy sauce, 2 tablespoons sake, 2 teaspoons honey, chile paste, and sesame oil, stirring with a whisk; set aside.

Peel shrimp, leaving the tails intact. Starting at the tail end, butterfly each shrimp, cutting to, but not through, underside of shrimp; remove and discard vein. Combine 1 1/2 teaspoons cornstarch, 1 tablespoon soy sauce, 1 tablespoon sake, and 2 teaspoons honey in a large bowl, stirring with a whisk. Add shrimp; toss gently to coat.

Heat 1 1/2 tablespoons peanut oil in a large nonstick skillet or a wok over medium-high heat. Add shrimp mixture; sauté 4 minutes or until shrimp are done. Remove shrimp from pan. Wipe the pan clean with paper towels. Add 1 tablespoon peanut oil to pan. Stir in onions, ginger, and garlic, and sauté 30 seconds. Add bell pepper and carrot; sauté 2 minutes. Add snow peas; sauté 1 minute. Stir in shrimp and broth mixture. Bring to a boil; cook mixture 1 minute or until slightly thick, stirring constantly. Add noodles, and cook 1 minute or until thoroughly heated.

Nutritional Information

Calories:

344 (20% from fat)

Fat:

7.8g (sat 1.3g,mono 3.1g,poly 2.7g)

Protein:

20.8g

Carbohydrate:

45.2g

Fiber:

2.8g

Cholesterol:

115mg

Iron:

4.4mg

Sodium:

507mg

Calcium:

59mg