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PERSONAL CHEF

PERSONAL CHEF
FOOD FOR REAL PEOPLE

Saturday, February 13, 2016

DIABETIC COOKING #4 Shrimp Chow Mein


















Photo from dailyunadventuresincooking.com

I had to borrow this pic, but you'll get the idea. Now in that pic you see here, that's at least a pound of food maybe a tad more. If you're a diabetic, you can eat this regular chow mein noodles, but you will limit it to about 5 oz. And the shrimp should be safe for you to consume, it's the noodles we need to worry about.

WARNING: CHECK WITH YOUR DOCTOR OR DIETICIAN BEFORE CONSUMING THIS RECIPE

RECIPE

Vegetable oil for stir frying
1 tsp. minced ginger
1/2 tsp. minced garlic
8 oz. of medium shrimp cleaned and set aside
1 cup of broccoli tops sliced in half and set aside
2 cups of bok choi, chopped and set aside

10 oz. of chow mein noodles, pre-cooked if dried, and strained, if it is fresh, just blanch it in hot water quickly and remove.

Sauce

1 1/2 cups of low sodium chicken stock
1 tsp. soy sauce
1 tbsp. oyster sauce
1/2 tsp. sesame oil

Cornstarch slurry to thicken
1 1/2 tbsp. cornstarch
3 tbsp. water mix well.


DIRECTIONS

1. Heat up a few tbsp. of vegetable oil in hot wok over medium high heat.
2. Add the garlic and ginger, stir for about 10 seconds, add in shrimp and cook until slightly pink and remove from heat onto a side dish temporarily. Then stir fry the broccoli tops and bok choi until slightly soft, but not too soft. And remove.
3. Add in the sauce mixture and bring to a boil, then add in the shrimp again, as well as the vegetables. Cook for about 2 minutes on high heat, then add in the slurry to thicken. As soon as the sauce begins to thicken Remove from heat, and pour over noodles.

Another variations would be to add the noodles into the thickening sauce to combine.

Serve combined total of about 6-7 oz. of Shrimp Chow Mein, about 4 oz. noodles and 3 oz. of shrimp + veggies and gravy.

Make sure the other half of your plate is filled with fresh vegetables, using a low fat, low glycemic dressing.

Ron Sambrano
Food Blogger
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