SHOPPING LIST4 bunches broccoli1 sm head garlic½ lb sm shrimp1 oz low sodium lean cooked hamCornstarchCanola oil1 can (14.5 oz) low sodium chicken broth4 oz rice flour noodlesRice wine vinegarReduced sodium soy sauceOyster sauceChile paste*1 sm pkg frozen peasOrange juice1% milk2 oz reduced fatMonterey Jack cheese1 dozen lg eggs *Sold in the ethnic food section of supermarkets 

1. Make This First: Wok Seared Broccoli

  1. SOAK noodles in bowl of hot water 10 minutes. Drain and set aside (yield: 1¾ cups). 4 oz rice flour noodles, broken into 3" pieces ½ c low sodium chicken or vegetable broth 2 Tbsp water 1 Tbsp oyster sauce 2 tsp reduced sodium soy sauce 2 tsp rice wine vinegar 1 tsp chile paste 1 tsp cornstarch 1½ Tbsp canola oil, divided ½ lb sm shrimp, peeled and deveined 2 cloves garlic, minced 1 lg egg, lightly beaten 3 c Wok Seared Broccoli 1 c frozen peas 1 oz low sodium lean cooked ham, cut into ¼" cubes (⅓ c)   Servings: 4 (6 cups total)
  2. WHISK broth, water, oyster sauce, soy sauce, vinegar, chile paste, and cornstarch in small bowl and set aside.
  3. HEAT ½ tablespoon of the oil over high heat in large wok or wide skillet. Add shrimp and garlic and stir fry 1 to 2 minutes until shrimp is just pink. Turn onto plate.
  4. POUR remaining 1 tablespoon oil into pan and swirl to coat. Add noodles and cook 3 to 4 minutes, until softened. Push to one side of pan and pour in egg. Let set 30 seconds and then chop coarsely with spatula. Stir in broccoli, peas, and ham and toss to combine. Add shrimp back to pan, pour in broth mixture, and toss again to coat. Cook 3 minutes longer or until heated through. NUTRITION (per serving) 326 cal, 21 g pro, 37 g carb, 4 g fiber, 11 g fat, 1.5 g sat fat, 143 mg chol, 517 mg sodium