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Seafood and Asparagus Stir-Fry

Source of Recipe

Diabetic Low-Fat & No-Fat Meals in Minutes – M. J. Smith, R.D.
Exchanges
Serves: 8

1 lb. salmon, orange roughy, shrimp or scallops…or any combination
1 T. vegetable oil
10 oz. fresh or frozen asparagus
2 green onions, diced
2 ribs celery, sliced diagonally
4 oz. fresh mushrooms, washed, stemmed and sliced
1 can (8 oz.) sliced water chestnuts, drained
2 c. reduced-sodium chicken broth
2 T. cornstarch
2 T. reduced-sodium soy sauce

In a wok or large skillet, cook seafood in oil until it’s white and flakes easily with a fork. Remove cooked fish from pan and set aside. Add the next 4 ingredients; stir-fry for 3 minutes or until crisp-tender. Add water chestnuts and chicken broth, cook to boiling. Combine cornstarch and soy sauce in small bowl; add to hot mixture, stirring constantly. Continue cooking for 3 minutes or until thickened. Toss in cooked seafood to heated through. Serve immediately over hot rice.

One 1-1/2-cup serving (calculated w/o rice) equals: 119 calories…3 gm fat…14 gm protein…11 gm carbohydrate…15 mg cholesterol…302 mg sodium ++++ Exchanges: 2 vegetables…1 lean meat.