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Seafood and vegetable stir-fry

An Asian seafood and vegetable stir–fry that is amazingly tasty and healthy.

Seafood and vegetable stir-fry

Ingredients

  • ¼ cup (60 ml) salt–reduced soy sauce
  • ¼ cup (60 ml) white wine
  • 2 tablespoons cornflour (cornstarch)
  • 1½ teaspoons grated fresh ginger
  • 1 tablespoon vegetable oil
  • 2 cloves garlic, finely chopped
  • 500 g (1 lb) large raw prawns (uncooked shrimp), peeled and deveined, tails left intact
  • 4 cups (250 g) broccoli florets
  • 1 large red capsicum (bell pepper), halved, seeded and cut into strips
  • 1 large yellow capsicum (bell pepper), halved, seeded and cut into strips
  • 125 g (4 oz) snow peas (mangetout)
  • 100 g (3½ oz) fresh or canned baby corn
  • ½ cup (90 g) sliced canned water chestnuts
  • 4 spring onions (scallions), sliced

Preparation

  1. In a bowl, mix together the soy sauce, wine, cornflour, ginger and ⅔ cup (150 ml) water, stirring until smooth.
  2. Set aside.
  3. Heat the vegetable oil in a wok or large non–stick frying pan over medium–high heat.
  4. Stir–fry the garlic for about 2 minutes, or until soft.
  5. Add the prawns and stir–fry for about 3 minutes, or until they start to turn pink.
  6. Remove the prawns and garlic to a plate.
  7. Add the broccoli florets to the wok and stir–fry for 2 minutes, or until they are bright green, then add the capsicum and snow peas and stir–fry for 1 minute, or until they are tender but still crisp.
  8. Return the prawns to the wok, add the baby corn, water chestnuts and spring onions.
  9. Pour in the sauce mixture and stir–fry for about 1 minute, or until the sauce thickens and boils.
  10. Serve immediately.

Serves 4
Preparation: 20 minutes
Cooking: 10 minutes



Source:

Low Fat No Fat Asian Cooking

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