Stir-Fried Bok Choy with Jumbo Prawns
Ingredients
- 1/2 lb jumbo prawns, fresh or frozen, thawed 250 g
- 1 Tbsp cooking sherry 15 mL
- 1 Tbsp cornstarch, divided 15 mL
- 2 Tbsp canola oil 30 mL
- 1 Tbsp freshly grated ginger root gingerroot 15 mL
- 1/2 cup sodium-reduced chicken broth 125 mL
- 1/2 tsp granulated sugar 2.5 mL
- 1/2 Tbsp low sodium soy sauce 7 mL
- 1/2 lb bok choy, cut into 1 inch (2.5 cm) pieces 250 g
- 1 cup fresh mushrooms or 6-8 dried shiitake mushrooms* 250 mL
Instructions
- 1. In large bowl, toss prawns with cooking sherry and ½ Tbsp (7 mL) cornstarch.
- 2. In wok or large saucepan, heat canola oil over medium high heat. Add ginger and stir fry for about 1 minute. Add prawns and stir fry until pink. Remove from pan and keep warm.
- 3. In small bowl or cup, mix together chicken broth, sugar, soy sauce and remaining cornstarch.
- 4. If needed, add a little more canola oil to the pan, add the bok choy and mushrooms. Stir fry for about 3 minutes. Return prawns and add chicken broth mixture. Serve hot from pan over steamed rice or noodles, if desired.
- Tip: *If using dried whole mushrooms (available affordably in the ethnic aisle), place in a bowl and cover with boiling hot water and allow to stand for at least 20 minutes. When rehydrated, chop in halves or quarters.
Yield
serving size
nutritional analysis
Per Serving
| Calories | 140 |
| Total Fat | 8 g |
| Saturated Fat | 0.5 g |
| Cholesterol | 90 mg |
| Carbohydrates | 6 g |
| Fiber | 1 g |
| Protein | 12 g |
| Sodium | 440 mg |
