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Summertime  (Level: 115.7 - Posts: 1123)
Mon, 15th Sep '08 8:07 PM



This recipe sounds like a go and for sure will give it a try...when I have a kitchen again! Found this online from the EatingWell website and sounded to good not to share!

Low-fat and good for those cutting back on the amount of meat consumed...either for health reasons, personal preference or just can't afford the price any longer! Perfect size for the toaster(countertop)oven.

This recipe appeared as a recipe for four servings. I've reduced it down for two ten-ounce portions, but easy enough to double for those needing more servings. we go!

1 4-ounce can diced green chiles, drained and patted dry
6 ounces frozen corn, thawed and patted dry
2 green onions, thinly sliced
1/2 cup shredded reduced-fat Cheddar cheese
(I never use reduced-fat anything!)
3/4 cups nonfat milk (Ditto!)
3 large egg whites
3 large eggs
1/8 teaspoon salt (maybe...)

Preheat oven to 400°F.
Lightly mist two 10-ounce ramekins or glass custard dishes with cooking spray and place on a baking sheet.

Equally divide green chiles, corn and onion in the ramekins.

Top each with cheese.

Whisk milk, egg whites, eggs and salt in a medium bowl until combined.
(I would use my pyrex 2-cup measuring cup for this!

Carefully pour the egg mixture evenly over mixture.

Bake the casseroles until the tops begin to brown and the eggs are set, about 30 minutes for 10-ounce ramekins.

Whadda' ya' think?

Summertime  (Level: 115.7 - Posts: 1123)
Tue, 16th Sep '08 9:59 AM

Shrimp Stir-Fry with Chinese Cabbage, Carrots and Broccoli

Have ingredients ready to go with the Mise en place method (as shown above)...a great method for "grab and add"!

Please note - I've added brief, additional information for some of the ingredients (marked with an asterick) to the bottom of this recipe. Also, I always use a slotted wooden spoon with stir-fry dishes...for preparing and serving!

Ingredients -
1 tablespoon peanut oil (or vegetable oil)*
1 teaspoon chopped garlic
1 tablespoon freshly grated ginger
1 cup thinly sliced Chinese cabbage (bok choy)*
1 cup thinly sliced carrots
1 cup broccoli florets, cut into small pieces
1 pound shrimp, peeled and deveined *
1/4 cup light soy sauce

Heat the peanut oil in a skillet or wok large enough to accommodate all the ingredients over medium-high heat.

Add the garlic and ginger, and stir quickly for 30 seconds.

Turn the heat to high. Add the cabbage, then the carrots, then the broccoli and finally the shrimp, stirring quickly after each addition.

Add the soy sauce and cook until the shrimp are fully cooked and opaque, about 2 minutes.

Viola! Only 130 calories and 4 grams fat per cup.

* Peanut oil -
Ideal as it may be taken to high temperatures without burning. Good for stir-frying and deep-frying. The flavor is especially appropriate for Chinese, Japanese and Korean cooking.

* Chinese cabbage - (aka Bok Choy)
This is a very mild tasting cabbage and not anything like the large heads of cabbage used for coleslaw. It varies in size from four to twelve inches long. The smaller size is called "baby bok choy". I would highly recommend it for this stir-fry recipe. A tad bit more expensive, but very tender. The larger can be tough, but should you choose to purchase it, here is how to prep for the dish. ( the small.)

Wash well, separating the leaves so that any sand which is between the leaves is washed away. After separating the leaves of the large variety, trim off the dark green leaf, leaving only a narrow border along the white leaf rib. This is the part you will use for the stir-fry! The tough green portion of the leaf is used for soup or deep frying. ( small!)

* Shrimp - Though tempting to go larger...stay with the size that is sold 26 to 31 shrimp a pound. Different markets label sizes differently, but the weight remains true no matter the name!

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