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.

Source: Diabetic Living Magazine




Ingredient Checklist


Instructions Checklist
  • Thaw fish, if frozen. Cut the fish into 1-inch cubes. Set aside.

  • For sauce, stir together the water, Worcestershire sauce, cornstarch, ginger, chicken bouillon granules, and onion powder in a small bowl. Set aside.

  • 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.

  • 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.

  • 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 Facts

1 serving
326 calories; protein 27.4g; carbohydrates 39g; dietary fiber 6g; sugars 7.8g; fat 5.2g; saturated fat 1.4g; cholesterol 43.1mg; vitamin a iu 4646.9IU; vitamin c 35.7mg; folate 2.6mcg; calcium 21.2mg; iron 2.5mg; magnesium 74.3mg; potassium 388.3mg; sodium 591mg.