1 lb. shelled and deveined fresh medium or small shrimp
2 cloves fresh garlic, pressed or minced
5 tablespoons lite soy sauce
2 teaspoons dark Oriental sesame oil*
1/2 teaspoon dried red pepper flakes or Chinese chili sauce*
1 1/2 tablespoons fresh lemon juice
1/3 cup sake* or dry sherry
1 1/2 tablespoons sugar
1 teaspoon chicken base or bouillon
1 tablespoon cornstarch
2 green onions thinly sliced on the diagonal
1 1/2 tablespoons minced fresh ginger
2 3 thin strips lemon zest
1/2 medium red pepper thinly sliced and cut in half
1 can baby corn, 3 oz. to 4 oz. dry weight
2 medium carrots thinly sliced
4 oz. sugar peas
1 3.5 oz. package fresh enoki mushrooms or 1 cup dried and reconstituted shitaki mushrooms
1/2 ounce salted peanuts
cooking spray

1. Shrimp Marinade: Combine 1 clove crushed or pressed garlic in a bowl with 1 tablespoon lite soy sauce, 1 teaspoon sesame oil, chili sauce or flakes and shrimp; Let marinate 15 to 30 minutes.

2. For Sauce: Mix remaining 3 tablespoons soy sauce, teaspoon sesame oil, lemon juice, sake or sherry, sugar, bouillon and cornstarch in small bowl and set aside.

3. Lightly spray a non stick or stick-resistant wok or large skillet with cooking spray and preheat on medium-high. Crush remaining clove of garlic and add to wok or skillet with scallions, zest, and ginger. Stir fry until fragrant, about 30 seconds. Remove garlic and set aside in large serving dish or platter.

4. Par cook carrots in microwave for 60 to 90 seconds, carrots should remain slightly crunchy. If microwave is not available, lightly coat wok or skillet with cooking spray and stir fry carrots until barely tender, about 5 minutes. If wok or skillet begins to dry out, add a few tablespoon of water and continue to cook. Transfer carrots to the dish holding garlic, ginger and onion mixture.

5. Lightly re-spray wok or skillet with cooking spray and add snow peas and pepper; stir fry until barely tender, about 2 minutes. Transfer vegetables to serving dish.

6. Lightly re-spray wok or skillet with cooking spray and add shrimp with marinade; stir fry until shrimp begin to turn pink, approximately 30 seconds. Add sauce and cook, stirring constantly, about 30 seconds or until sauce thickens. Reduce heat to low and transfer vegetables to skillet; add mushrooms, corn, peanuts and noodles to wok or skillet and gently toss all ingredients together. Remove from heat; transfer to dish and serve immediately.

Yield: 6 servings at 162 calories; 5.8 grams total fat; 0.7 gram saturated fat; 87 milligrams cholesterol; 13 grams carbohydrate; 1.3 grams dietary fiber; 15 grams protein; 618 milligrams sodium.

*These items can be found at your local Oriental market and are available in the specialty food sections of most larger supermarkets.

Sesame Noodles

1 recipe Sesame Noodles
6 oz. Oriental noodles, capellini, vermicelli, etc., broken in half
1 teaspoon chicken base or bouillon
1/4 to 1/2 teaspoon salt
1/2 cup hot water
2 teaspoons dark Oriental sesame oil*

1. Mix chicken base or bouillon with water, add sesame oil and set aside.

2. Cook noodles according to package directions, rinse and drain well. While noodles are draining, lightly spray a non-stick or stick-resistant pan with cooking spray and preheat on medium for 2 minutes. Add noodles to pan with chicken broth mixture. Stir-fry until heated through, 2 to 3 minutes. Serve hot.

Yield: 6 2/3 cup servings at approximately 140 calories each; 1.5 gram total fat; 0 saturated fat; 0 cholesterol; 28 grams carbohydrate; 2 grams dietary fiber; 4 grams protein; 57 milligrams sodium.

Recipes: from the cookbook, Lighten Up — The Art of Low Fat Gourmet Cooking, by Mary E. Ross

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