Don't Lose That Muscle Mass
3 tablespoons canola oil, divided
1 pound medium peeled, deveined raw shrimp
1 tablespoon minced, peeled fresh ginger
3 garlic cloves, minced
2 cups diagonally sliced fresh asparagus
1 cup thinly sliced red onion
3/4 cup unsalted chicken stock
4 cups cooked long-grain brown rice
Thinly sliced basil (optional)
Whisk together soy sauce, cornstarch and crushed red pepper in a small bowl until smooth; set aside. Heat a wok or 12-inch nonstick skillet over medium-high heat. Add 1 1/2 tablespoons oil and swirl to coat. Add shrimp, ginger and garlic; cook, stirring often, for about 3 minutes. Remove shrimp mixture and cover to keep warm. Return skillet (don't wipe clean) to medium-high and add remaining oil. Add asparagus and onion; cook, stirring often, until slightly softened, about 3 minutes. Add stock and soy sauce mixture; bring to a boil over medium-high. Reduce heat to medium and simmer until slightly reduced, about 4 minutes. Stir in shrimp mixture and cook, stirring constantly for another minute. Spoon cooked rice into bowls and top with shrimp mixture. Garnish with basil, if desired. Serve immediately. Serves 6 (serving size: 2/3 cup rice and 2/3 cup shrimp mixture).
Per serving: 294 calories; 16 grams protein; 37 grams carbohydrate; 9 grams fat (1 gram saturated); 4 grams fiber; 2 grams sugars (0 grams added); 419 milligrams sodium.
Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at email@example.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.