Swordfish & Mixed Vegetable Stir-Fry

Swordfish & Mixed Vegetable Stir-Fry

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From: Diabetic Living Magazine

Put your wok to work and whip up this easy stir-fry dinner-for-two in just 20 minutes. Bursting with chunks of swordfish and mixed vegetables, it tastes great served over rice or chow mein noodles.

Ingredients 2 servings

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Original recipe yields 2 servings
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  • 8 ounces fresh or frozen swordfish, shark, or tuna steaks, cut 1 inch thick
  • ½ cup water
  • 2 tablespoons Worcestershire sauce
  • 1 teaspoon cornstarch
  • ½-1 teaspoon grated fresh ginger
  • ½ teaspoon instant chicken bouillon granules
  • ⅛ teaspoon onion powder
  • 1 tablespoon cooking oil
  • 3 cups loose-pack frozen broccoli, carrots, water chestnuts, and red peppers, thawed and drained
  • 1 (3 ounce) can chow mein noodles or 1½ cups hot cooked rice

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Cut the fish into 1-inch cubes. Set aside.
  2. For sauce, stir together the water, Worcestershire sauce, cornstarch, ginger, chicken bouillon granules, and onion powder in a small bowl. Set aside.
  3. Pour cooking oil into a wok. (Add more oil as necessary during cooking.) Preheat over medium-high heat. Stir-fry the thawed vegetables for 2 to 3 minutes or until crisp-tender. Remove the vegetables from the wok.
  4. Add the fish to the hot wok. Stir-fry for 3 to 5 minutes or just until the fish begins to flake easily. Push the fish from the center of the wok.
  5. Stir the sauce; add to the center of the wok. Cook and stir till thick and bubbly. Return the vegetables to the wok. Stir all ingredients together to coat with the sauce. Cook and stir for about 1 minute more or until heated through. Serve over chow mein noodles or hot rice.
  • Equipment: Wok

Nutrition information

  • Serving size: 1 serving
  • Per serving: 326 calories; 5 g fat(1 g sat); 6 g fiber; 39 g carbohydrates; 27 g protein; 3 mcg folate; 43 mg cholesterol; 8 g sugars; 4,647 IU vitamin A; 36 mg vitamin C; 21 mg calcium; 2 mg iron; 591 mg sodium; 388 mg potassium
  • Nutrition Bonus: Vitamin A (93% daily value), Vitamin C (60% dv)
  • Carbohydrate Servings:

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