Seafood (30 Minute) Stir Fry
8 oz. imitation crab meat, flake style
8 oz. chicken or vegetable broth, low fat-no MSG
1 cup broccoli head, chopped
1/2 cup yellow onion, chopped
1 can water chestnuts, sliced-drained
1 tsp. ginger, freshly grated
1 tsp. garlic, minced
1 Tbsp. corn starch
1 tsp. sesame seeds
1 tsp. low sodium soy sauce
2 tsp. sesame oil
Non-stick cooking spray
4 servings of precooked brown rice (kept warm)
Spray bottom of a large frying pan or wok with non-stick cooking spray. Set heat to high.
Add sesame oil and soy sauce. Next, stir in chopped onion and saute, while stirring continuously for about 5 minutes. Add chopped broccoli and water chestnuts and stir for another 5 minutes.
Next, set heat to medium-high and add crab meat, ginger and garlic. Stir for a few minutes, then stir in half of the can (about 4 oz.) of low fat broth. Stir corn starch in the remainder of the can of broth and set aside. Cook and stir continuously for a few more minutes then add the “rue” of broth/corn starch mixture. Set heat to high and cook, while stirring, for about 5-10 minutes, until broth thickens.
Turn of burner and cover skillet or wok, until ready to serve. When ready to serve sprinkle with sesame seeds and serve with precooked rice.
Karen’s Note: More crab meat or chopped vegetables can always be added for more servings. Just make sure to adjust the soy sauce and precooked rice accordingly. The soy sauce and sesame seeds can also be served alongside this tasty “stir fry” main dish.
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