feasting with friends

Sweet & Sour Shrimp: ❤ Healthy

Sweet & Sour Shrimp: ❤ Healthy

Today I’m offering a less traditional Valentine’s Eve recipe – a heart healthy one! If Valentine’s Day has become all about hearts [satin ones and velvet ones and ones filled with chocolate] why not take care of the real one? It is certainly a good balance for the chocolate indulgences sure to be a part of the day.

Sweet & Sour Shrimp: ❤ Healthy

I ran across this recipe via a local newspaper just this week. It sounded so good, I ran out and bought the shrimp lickety-split!  I have always liked sweet & sour anything at the local carryout, but I’ve stayed away from it in recent years. The breaded and deep fried meat just don’t like me 😦

This lightened up version is a keeper, but the taste, oh the taste, makes it an “I want to make this again” recipe…Enjoy!

Note: Yes, shrimp does have about twice as much cholesterol as other meat, but it is extremely low in saturated fat and total fat. Because of this, shrimp is no longer considered unhealthy for the ❤-healthy diet. However, you can always substitute boneless, skinless chicken breasts if you are on a reduced cholesterol diet.

Sweet & Sour Shrimp: ❤ Healthy

Ingredients: [4 servings]
2 Tablespoons cornstarch, divided
½ teaspoon salt, divided
1 egg white
8 ounces large raw shrimp, peeled and deveined
1 [8-ounce] can pineapple chunks, packed in juice
3 Tablespoons sugar
3 Tablespoons ketchup
3 Tablespoons cider vinegar
2 Tablespoons canola oil
1 garlic clove, chopped
½ cup diced onion pieces
½ cup diced green pepper pieces
½ cup red bell pepper strips
½ cup carrot strips
3 cups cooked brown rice [prepared without salt or fat]

Directions:

•In a small bowl, whisk together 1 Tablespoon cornstarch, ¼ teaspoon salt and egg white. Add shrimp and stir well to coat. Cover and marinate in the refrigerator for 15 minutes.

•While the shrimp marinates, chop veggies if not yet done. Drain pineapple and reserve the juice.

•Make the sauce:  Dissolve the remaining 1 Tablespoon of cornstarch in the reserved pineapple juice. In a measuring cup or small bowl, combine the remaining ¼ teaspoon salt, sugar, ketchup, vinegar and cornstarch/pineapple juice mixture; whisk well and set aside.

Sweet & Sour Shrimp: ❤ Healthy

•Heat the oil in a large skillet over medium-high heat. Remove shrimp from the marinade [discard the marinade] and add to the heated skillet with the garlic; stir-fry about 1 minute.

Sweet & Sour Shrimp: ❤ Healthy

•Add the onion, green pepper, red pepper, carrots and pineapple and stir-fry an additional 2 to 4 minutes.

Sweet & Sour Shrimp: ❤ Healthy

•Whisk the sauce once more, and add to the skillet. Stir well with the shrimp mixture. Continue to cook 1 minute or until the sauce is bubbly and somewhat thickened. Serve over brown rice.

Sweet & Sour Shrimp: ❤ Healthy

One serving [395 calories] contains 1 cup of shrimp sauce over ¾ cup brown rice.

This recipe originally appeared in the Detroit Free Press, you can view it, along with the complete nutritional information here. It was created by Darlene Zimmerman, MS, RD, for Heart Smart and tested by Susan Selasky for the Free Press Test Kitchen [and now me!].

8 comments

  1. This is such a beautiful dish and it sounds fantastic. I’ve never tried to make a sweet and sour dish at home but this looks so good that maybe it’s time I do something about that. 🙂

  2. Yummy! thanks for sharing, I really love Chinese inspired dishes. I usually cook them myself as well, specially because sometimes restaurant Chinese is very greasy. I might use Sriracha instead of ketchup for a spicy twist. Cheers!

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