Fried Shrimps with Fruits

More Fruit and Vegetables3 LessVideo of Cooking Demonstration
Fried Shrimps with Fruits
Registered Dietitian Nutritionist (USA) and the Training and Development Officer of Hong Kong Dietitians Association, Ms Sharon CHAN said, “This dish features several fresh fruits, which give a natural sweet taste and reduce the use of white sugar. Prepared with fresh tomatoes and chopped garlic, the homemade tomato sauce has an aromatic and intense flavour. As the whole dish is low in sodium but high in potassium, it can help keep blood pressure at a healthy level.”
Ingredients: (To serve 3)
Shrimps 10
Lychees (skinned and stoned) 3
Longans (skinned and stoned) 3
Grapes 3
Cherry tomatoes (approx. 15g) 3
Mango dices (approx. 8g) 4
Pineapple dices (approx. 8g) 4
Red bell pepper (diced) 1/8
Green bell pepper (diced) 1/8
Yellow bell pepper (diced) 1/8
Onion slices A few
Canola oil 2 teaspoons
Chopped garlic 1 teaspoon
Dried onion Some
Seasoning:
Sugar 1 teaspoon
Shaoxing wine 1 teaspoon
Soy sauce 1 teaspoon
Homemade tomato paste as appropriate
Homemade Tomato Paste:
Tomatoes (crushed) 2
Chopped garlic 1 tablespoon
Sugar 1/2 teaspoon
Cooking Method:
1. Blanch the shrimps, lychees, longans, bell pepper dices and sliced onions. Set aside.
2. Heat the wok and add canola oil. Stir-fry the chopped garlic and dried onion until aromatic.
3. Add the blanched ingredients to the wok for quick stir-frying. While stir-frying, add the remaining ingredients. Then add the seasonings and stir-fry for half a minute.
Per serving:
Energy(kcal) 129
Carbohydrate(g) 7
Protein(g) 3
Fat(g) 10
Sugar(g) 5
Sodium(mg) 122
The energy and nutrient content is estimated according to the information compiled from the Centre for Food Safety, Food and Environmental Hygiene Department and the Nutrient Data Laboratory, US Department of Agriculture. Values are for reference Only.
This recipe is provided by Thai Perfect.
Extract from CookSmart, Issue 28