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Saturday, November 3, 2012

[Healthy_Recipes_For_Diabetic_Friends] Shrimp, Snow Pea and Cashew Stir-Fry - 43g Carbs, 4g Fiber, 4g Sugar Option

Shrimp, Snow Pea and Cashew Stir-Fry - 43g Carbs, 4g Fiber, 4g Sugar

From: Canadian Living Magazine: November 2012
By Jennifer Bartoli and The Test Kitchen

This quick stir-fry is a healthy option for an easy and delicious
weeknight meal. For a bit of a kick, add 1/4 tsp hot pepper flakes
to your wok along with the ginger and garlic.

Preparation time: 20 min
Total time: 20 min
Servings: 4

6 oz (170 g) soba noodles
2 Tbsp soy sauce
1 Tbsp rice vinegar
2 tsp sesame oil
2 green onions, sliced
8 oz medium shrimp, peeled and deveined
1 Tbsp canola oil
1 tsp grated fresh ginger
2 cloves garlic, grated
2/3 lb snow peas
1/2 cup unsalted roasted cashews

Cook soba noodles according to package directions; rinse under cold
water and drain. Set aside.

In bowl, whisk together soy sauce, vinegar, sesame oil and onions.
Add shrimp and toss to coat; set aside.

In wok or nonstick skillet, heat canola oil over high heat; stir-fry
ginger and garlic until fragrant, about 30 seconds. Add snow peas;
cook until slightly tender, 3 to 4 minutes.

Scrape shrimp mixture into wok; stir-fry until shrimp are pink, 2 to
3 minutes. Add noodles and toss until warmed through, about 1 minute.
Sprinkle with cashews.

Servings: 4
Nutrition per Serving:
372 Calories, 14g Total Fat, 2g Sat. Fat, 65mg Cholesterol,
22g Protein, 43g Carbs, 4g Dietary Fiber, 4g Sugar,
607mg Sodium, 454mg Potassium
Calcium: 7 % - Iron: 31 % - Vitamin A: 10 % - Vitamin C: 62 % -
Folate: 20 %

Nutrition From: www.caloriecount.about.com
This nutrition substitutes cooked spaghetti squash for the soba noodles.
Servings: 4
Serving Size 278 g
Nutrition per Serving:
280 Calories, 137 Calories from Fat, 15.2g Total Fat, 2.3g Saturated Fat,
0g Trans Fat, 111mg Cholesterol, 453mg Sodium, 20.1g Total Carbs,
3g Dietary Fiber, 4.2g Sugars, 18.6g Protein
Vitamin A 18% - Vitamin C 67% - Calcium 9% - Iron 28%
Nutrition Grade: B

Good points:
Very high in vitamin C

Bad points:
High in cholesterol