Shrimp Stir-Fry with Chinese Cabbage, Carrots and Broccoli

This recipe serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes

• 1 tablespoon peanut oil
• 1 teaspoon chopped garlic
• 1 tablespoon freshly grated ginger
• 1 cup thinly sliced Chinese cabbage (bok choy)
• 1 cup thinly sliced carrots
• 1 cup broccoli florets, cut into small pieces
• 1 pound shrimp, peeled and deveined
• freshly ground black pepper
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon low-sodium chicken broth

Cooking Instructions

1. Heat the peanut oil in a skillet or wok large enough to accommodate all the ingredients over medium-high heat.
2. Add the garlic and ginger, and stir quickly for 30 seconds.
3. Turn the heat to high. Add the cabbage, then the carrots, then the broccoli and finally the shrimp, stirring quickly after each addition.
4. Season with pepper.
5. Add the soy sauce and chicken stock and cook until the shrimp are fully cooked and opaque, about 2 minutes.

Nutrition Facts

Serving Size about 1 cup
Calories 182
Total Fat 6 g
Saturated Fat 1 g
Protein 25 g
Total Carbohydrate 7 g
Dietary Fiber 2 g
Sodium 596 mg

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• Tip of the Month

  June 2010

  Abdominal Workouts: Frequency, Intensity, and Duration

  Over the past 15 years, there has been countless advice on how to “properly” train your abdominals, or core.  There isn’t a fitness magazine out there that doesn’t publish a different abdominal workout each and every issue.  Opinions and research may change over time, but there are a few things you should look at before you alter your workout with each Fitness Magazine you read!
  First of all, it is important to know what your overall fitness and health goal is before designing a strength program for any body part, especially the mid-section.  For overall fitness, it is smartest to treat your abdominal muscles as you would any other muscle group.  The tried and true guidelines for most exercise programs is to work specific muscles to fatigue within a 30-60 second set time limit (intensity and duration,) while giving the worked muscle group at least 24-48 hours of rest (frequency) before working it again.  The amount of sets you do in a given workout (frequency again) can vary from as little as 4 sets to up to 12 for the average workout.  The science behind these theories is sound.  While exercising, pushing your body significantly past the 60 second mark without fatigue generally incorporates aerobic energy, thereby not stressing the muscles most efficiently.  And rest is necessary so that your body can properly rebuild the muscle fibers that you have broken down.  Additionally, you want to be at 100% energy levels for your next workout!

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• Recipe of the Month

  June 2010

  Ham and Cheese Breakfast Casserole

  This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. The results: plenty of flavor, half the calories and one-third the fat of the original.

  4 large eggs
  4 large egg whites
  1 cup nonfat milk
  2 tablespoon Dijon mustard
  1 teaspoon minced fresh rosemary
  1/4 teaspoon freshly ground pepper
  5 cups chopped spinach, wilted (see Tip)
  4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)
  1 cup diced ham steak, (5 ounces)
  1/2 cup chopped jarred roasted red peppers
  3/4 cup shredded Gruyère, or Swiss cheese
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