Servings: Makes 4 delicious beverages!
2 cups pineapple cubed or crushed
1-1/2 cups pineapple juice
1 cup fat-free vanilla yogurt
½ cup light coconut milk
2 cups crushed ice cubes
4 tsp. Splenda
Orange slices, halved strawberries and/or stemmed maraschino cherries (optional)
Combine all ingredients in a blender and process until smooth. Pour into 4 drinking glasses, add drinking straws, garnish with (optional) fruit and serve immediately.
1-1/2 lb. large* shrimp, (thawed) peeled & deveined *(tails left on)
6 Tbsp. cornstarch
3/4 tsp. salt
3/4 tsp. cayenne pepper
3 large eggs (separated using only egg whites)
1-1/2 cup flaked coconut
3 reg. bowls (for dredging and dipping)
Non-stick cooking spray
Preheat oven to 400 degrees. Spray non-stick cooking spray on a baking sheet.
In the first bowl combine cornstarch, salt and cayenne pepper. In the second bowl beat egg whites with a mixer, about 2 minutes, until frothy. Place ½ of the coconut into the third bowl.
First dredge shrimp in cornstarch mixture, next dip in egg whites, then dredge in coconut.
Place the first half pound of the coated shrimp on half of the non-stick spray coated baking sheet. Repeat procedure with the remaining half pound of shrimp using the remainder of coconut in the third bowl.
Lightly coat shrimp with non-stick cooking spray and bake for 20 minutes, turning after 10 minutes, until a golden brown. Serve with Pina Colada Dipping Sauce that you make about a half hour before-hand (see recipe below).
Pina Colada Dipping Sauce
1 small can crushed pineapple (in it’s own juice)
8 oz. fat-free vanilla yogurt
1/2 cup light coconut milk
Mix all ingredients thoroughly in a medium bowl and chill in a covered container – at least one hour before serving.
Serve in 3-4 small dishes or ramekins for dipping.
Karen’s Note: If using medium shrimp remove tails* and works a lot better for this recipe.
2 cups precooked brown rice, kept warm
3 Tbsp. peanut or sesame cooking oil**
2 Tbsp. plus 2 tsp. low sodium soy sauce
8 Tbsp. of low fat/low sodium chicken broth
2 Tbsp. corn starch
8 oz. of thinly sliced boneless, skinless chicken breast
1/2 lb. medium raw shrimp, peeled and deveined
8 oz. lean flank steak, trimmed of all visible fat
1 Tbsp. and 1 tsp. minced garlic
1/4 cup or 1/2 small chopped onion
1 tsp. crushed fresh ginger (optional)
3 cups mixed fresh chopped or frozen Chinese vegetables*
8 oz. button mushrooms, sliced
2 tsp. sesame seeds (optional)
**Crushed red pepper flakes (optional)
Place the corn starch in a medium bowl and whisk in the chicken broth until corn starch is combined, with no lumps remaining. Set aside.
Slice chicken breast into strips. Wash and drain shrimp and coat chicken and shrimp with 2 tsp. soy sauce, 1 tsp. garlic and (optional) crushed fresh ginger and set into fridge, until ready to use. Slice steak into thin strips and set aside.
In a wok, or large non-stick frying pan, over high heat, add the cooking oil. When oil is hot add 1 Tbsp. of minced garlic and brown for about a minute. Add the chicken and shrimp. Stir together with a long-handled slotted spoon and/or spatula, until chicken is almost cooked, about 3-4 minutes.
Add beef, and stir to sear it for another minute or two. Add the 2 Tbsp. soy sauce to coat and cook, while stirring continually about another minute.
Add the vegetables all at once and stir to coat. Add the chicken broth mixture. Bring quickly to a boil and let thicken. Serve in wok or large pan or spoon onto a serving platter. Serve with pre-cooked brown rice.
Karen’s Notes: I served this right at the dinner table in our 10″ skillet sprinkled with sesame seeds (optional). For a spicier dish* see below.
*Chinese vegetables consist of a chopped mix of the following, broccoli, onions (white, yellow, red or green), red pepper, green beans or snow peas, carrots, bok choy or bean sprouts and water chestnuts or bamboo shoots.
**For a spicier dish, use hot pepper cooking oil prior to stir frying or add crushed red pepper flakes to the very end of the cooking.
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