Nutrition
By Nancy Adler
It can be challenging when trying to think of new and ways to keep our foods interesting and healthy. Try to keep in mind that many of the sauces can be loaded with sodium, so choose wisely. Stick with low sodium options and even dilute half the portion with water. Try to avoid dishes that are “stir-fried” or “deep-fried.” This means they are deep-fried battered and contribute to very high amounts of fat. When using rice try to stick with a high fiber whole grain or brown rice variety instead of white rice.
Canola oil is a great oil to use in a stir fry as it has a higher smoke point. Olive oil is also a great and healthy option. You can also use chicken broth or water to stir fry instead of oils which cuts down on the calories from fat.
Here is one of my favorite stir fry recipes. You may find these and more healthy recipes in my cookbook “Nancy’s Recipes for Life,“ available in my Linwood office location and Capellas Oil and Vinegar store in Ocean City.
Shrimp and Lobster Vegetable Stir Fry
Ingredients:
- 3 ears corn kernels cut off
- 1 small can water chestnuts
- 1 bunch asparagus, cut into 1-inch pieces
- 10 baby carrots shredded
- 1/2 head cauliflower
- 1 (8oz package ) portobello mushrooms, thinly sliced
- 1 onion, thinly sliced
- 1 red, orange, yellow bell pepper thinly sliced
- 1 bunch broccoli, cut into pieces and stems
- 2 ribs celery, cut into 1/2 inch pieces
- 2 cups snap peas, halved
- 3 tbs roasted garlic
- 1/2 of a squeezed orange
- 2 oz white wine
- 3 tbsp lite soy sauce
- 3 tbsp olive oil
- 16 oz lobster or crab chunks or use both
- 12 oz shrimp, tail removed
Sauté all the vegetables in olive oil until al dente. Start with corn as it takes the longest to soften. Add seasonings and liquids. Once the veggies are softened add the seafood. Cook 5-7 minutes on medium heat. If using raw shrimp cook until done. Serves 6.
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900
Nancy is the Recipient of the Best of The Press 2020 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
