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)
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
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.
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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.