For a hurried dinner, it’s hard to find a meal that cooks faster than eggs. Making dinner on the fly is especially easy when you have a stir-fry on the menu. then pour over the eggs and stir.
In StirFry Shrimp Scramble, scallions, garlic and ginger bring an Asian twist to egg-dipped shrimp sprinkled with pea pods and water chestnuts. Interesting contrasts add to the appeal of the dish. Scrambled eggs and shrimp are also enhanced by the contrasting colors and flavors of the ingredients.To make this specialty more economical, the eggs stretch the protein of the more expensive shrimp. Along with their high-quality protein, nutrient-dense eggs also provide a variety of other essential nutrients, all at a relatively low calorie count.
Frying itself is a low-fat cooking method. For this skillet, you only need a tablespoon of oil to cook enough food for a family. The end result is a dish that provides the nutrients you need without the calories. Good nutrition and quick preparation, cleaning up is also quick, because you only need one pan for frying.
StirFry Shrimp Scramble
4 to 6 servings
1 tablespoon cooking oil
2 cloves garlic, chopped
1/2 teaspoon ground ginger
1 package (8 oz.) frozen pea pods, thawed
4 oz fresh or Frozen medium to large raw shrimp
1 can (8 oz) sliced water chestnuts, drained
1/4 cup chopped scallions with tips
6 eggs
1/2 teaspoon salt, optional
Green spring onions, optional
In a 10-inch skillet or tortilla, sauté the garlic and ginger in hot oil over medium-high heat, until garlic is lightly browned, about 1 to 2 minutes.Add the pea pods, shrimp, water chestnuts and onions. Cook, stirring occasionally, until the shrimp are pink, about 5 to 6 minutes. Beat eggs and salt, if desired, until combined. Pour over vegetables and shrimp. Lift and whisk the mixture until the eggs have thickened and no liquid is visible.Garnish with fanned onions, if you like.
Nutritional Information per serving 1/6 recipe with corn oil and fresh shrimp without optional salt and onion garnish: 145 calories, 8g total fat, 241mg cholesterol, 96mg sodium, 186mg potassium, 7g carbohydrate, 12gv protein and 10 % or more of the RDI for vitamins B12 and C, riboflavin, iron, phosphorus.