Cooking spray
2 teaspoons corn oil
1 pound shrimp, shelled and deveined (for convenience, use frozen cooked shrimp that have been thawed)
1 bag (14 ounces) frozen broccoli florets
1 can (11 ounces) corn with red and green pepper, drained
1/2 cup coarsely chopped onion
1/8 to 1/4 teaspoon hot pepper sauce (such as Tabasco)
1 tablespoon Cajun seasoning (look for low-salt or no-salt Cajun seasoning if you limit your sodium intake)
1 can (14 1/2 ounces) diced tomatoes
Hot rice (optional)
8 lemon wedges (optional)
Coat a cool, nonstick wok with cooking spray. Preheat wok, then add oil. When the oil is hot, add shrimp and cook until they turn pink. (If using precooked shrimp, add shrimp during the last minute of cooking).
Remove shrimp from the wok and set aside. Place frozen broccoli in the wok and cook for 3 minutes, stirring constantly. Add corn with peppers, onion, hot pepper sauce, and Cajun seasoning. Cook 2 minutes more, stirring frequently. Add tomatoes and cook until hot and bubbly, about 3 minutes. Add cooked shrimp and heat 1 minute more, stirring frequently. Serve immediately (over hot rice and with a squeeze of lemon if desired).
Yield: 8 cups
Preparation time: 5 minutes (when using frozen cooked shrimp)
Cooking time: about 12�15 minutes
Serving size: 2 cups
Nutrition Facts
Per Serving:
Calories: 239
Carbohydrate: 23 g
Protein: 30 g
Fat: 3 g
Saturated fat: <1 g
Sodium: 1,864 mg*
Fiber: 1 g
Exchanges per serving: 1/2 starch, 3 vegetable, 4 very lean meat
Carbohydrate choices: 2 1/2