Sweet and Sour Shrimp With Asian Vegetables, Pineapple and Brown Rice

Live Right Live Well: Recipe Sweet and Sour Shrimp With Asian Vegetables, Pineapple and Brown Rice From the Editors of Live Right Live Well Sweet and Sour Shrimp With Asian Vegetables, Pineapple and Brown Rice Stir-frying is always a great way to create a fast and healthy meal. Adding edamame to any stir-fry provides cholesterol-free protein and valuable soy protein for heart health. Choose brown rice over white rice for more whole-grain nutrients and fiber. Quick-cooking and instant brown rice is readily available today, so there’s no need to use the longer-cooking versions that take 40 to 50 minutes. Shrimp is extremely low in fat yet high in protein, and frozen precooked shrimp is a convenient time-saver. Makes 3 servings (7.5 cups, about 1½ cups shrimp/veggie mixture over 1 cup rice per serving) Ingredients 2¼ cups uncooked quick-cooking brown rice 1¾ - 2 cups fat-free, low-sodium chicken broth 10 ounces frozen cooked, peeled and deveined small shrimp (71 - 90 count size) 1 cup frozen shelled edamame 6 ounces fresh snow peas, strings removed 1¼ cups fresh pineapple chunks ½ cup purchased sweet and sour sauce 2 teaspoons canola oil Directions 1.    Cook rice in chicken broth according to box directions. 2.    Thaw frozen shrimp in cold running water; set aside. 3.    Heat oil in wok or large skillet over medium-high heat.   4.    Add edamame and cook 2 minutes, stirring frequently. 5.    Add snow peas and cook, stirring constantly, about 1 minute. 6.    Add pineapple, thawed shrimp and sweet and sour sauce. Continue stirring and cooking until all ingredients are heated throughout, about 3 to 5 minutes. 7.    Serve over cooked brown rice. Nutrition information (per serving) Calories: 660 Protein: 38g (23%) Carbohydrate: 103g (62%) Fat: 11g (15%) Saturated Fat: 1g (1%) Cholesterol: 184mg Sodium: 792mg Calcium: 195mg Iron: 6.5mg Vitamin A: 840 IU Vitamin C: 73mg Fiber: 8g Kim Galeaz is a registered dietitian, culinary-nutrition consultant and owner of Galeaz Food & Nutrition Communications, located in Indianapolis and Jacksonville, Fla. She has worked with such companies as Coca-Cola, Kroger, National Pork Board, Florida Department of Citrus and United Healthcare to help promote smart and healthy food, beverage and lifestyle choices. As a co-author of 4 Weeks to Maximum Immunity (Rodale 2008), she created 30 days of immune-boosting meal plans and snacks.

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