Saturday, October 10, 2009

Shrimp and Mango Stir Fry with Garden Green Beans and Red Peppers

It's Harvest Time for Green Beans and Red Peppers
My second crop of green beans are coming in and the bell peppers are turning red. It's time for a stir fry! I have a non-stick electric wok which makes it quick and easy to prepare a low calorie dinner with my garden veggies and some fresh shrimp. Stir fries can be served on top of brown rice.

Although shrimp are high in cholesterol (166 mg in a 3 oz serving), they are very low in saturated fat. A three ounce serving has only 84 calories and less than a gram of fat. Although many avoid shrimp because they fear a negative impact on their blood cholesterol levels, research investigating blood cholesterol levels and shrimp consumption does not justify this. Shrimp are a good source of niacin (2.2mg per 3 oz serving), iron (2.6 mg), phosphorus (116 mg) and zinc (1.3mg). They are a very good source of protein (17.8 g per 3 oz serving), vitamin B12 (1.3 mg), vitamin D (121.8 IU) and selenium (33.7 mcg). They are very low in mercury and contain 295 mg of omega 3 fatty acid, 268 mg of which are the beneficial EPA and DHA.


Shrimp and Mango Stir Fry [serves 4]
For the shrimp
1 lb medium shrimp in shells, cleaned and deveined
1 large clove garlic, minced
1 teaspoon olive oil
2 teaspoons soy sauce
dash cayenne
For the stir fry
1 tablespoon olive oil
1 large clove garlic, minced
1 tablespoon fresh ginger, grated
1 small onion, thinly sliced
24 young, tender green beans*
1 large red bell pepper, cut in thin strips
4 cups green cabbage, thinly sliced
2 tablespoons Nama Shoyu soy sauce
1 1/2 cups mango, diced
Black pepper to taste
Serve on brown rice
2 cups cooked brown rice

* If the green beans are not young and tender, steam for 5 minutes before adding to stir fry.

Prepare brown rice according to directions. This will take around an hour in a sauce pan and almost 2 hours in some rice cookers so start this well in advance of making the stir fry.
Place the cleaned shrimp in a small bowl with 1 clove of minced garlic, 1 teaspoon of olive oil, 2 teaspoons of soy sauce and cayenne pepper to taste. Set aside and marinate briefly while you are preparing the vegetables and the mango. About 15 minutes before the rice is cooked, heat the wok and stir fry the shrimp and their marinade until they begin to turn pink, around 2 minutes. Remove shrimp from the wok and set aside. Heat the rest of the olive oil in the wok and briefly stir fry the onions, garlic and ginger (about 30 seconds or until fragrant). Add the green beans, bell pepper,cabbage and the soy sauce and cook for about 8 to 10 minutes until the veggies are crisp tender, stirring often. Add the mango and cook until heated. Return shrimp to the wok to heat, mixing thoroughly. Season with black pepper to taste and serve over brown rice.

Per serving (without rice): 224.8 calories, 5.8 g fat, .8 g saturated fat, 166 mg cholesterol, 21.2 g protein, 23.2 g carbohydrates, 5.3 g fiber, 376 mg omega 3 and 516 mg omega 6 fatty acids.

Per serving (with 1/2 cup cooked brown rice): 332.8 calories, 6.8 g fat, .8 g saturated fat, 166 mg cholesterol, 23.7 g protein, 45.7 g carbohydrates, 7.3 g fiber, 390 mg omega 3 and 818 mg omega 6 fatty acids.

1 comment:

m. said...


Thanks for your comment a while back, it was great to hear from you!

Also, I wanted to let you know that I recently started school again to get my certificate in Nutrition Education (at Bauman College in Berkeley). I really enjoy reading your's right up my alley these days!

Hope all is well with you and Doug. Please say hi for me. :)