Keep it Crunchy

By JET TILA

July 12, 2000 12 AM PT

SPECIAL TO THE TIMES

Stir-fry dishes make ideal quick meals. The protein ingredients and vegetables all cook together in one pan, so cleanup is easy. What could be better?

This is a classic Chinese stir-fry. Not only is it a snap to make, it’s full of flavor. Serve it over rice or by itself. Be careful not to overcook the shrimp or broccoli; you don’t want the shrimp to become tough or the broccoli to be that sorry shade of green with no crunch. Keep it crunchy.

This is a really light and enjoyable dish, perfect for summer weather and staying out of the dishwashing suds.

Shrimp and Broccoli Stir-Fry

Active Work Time: 10 minutes * Total Preparation Time: 25 minutes

1 pound broccoli crowns

2 tablespoons oil

1/2 pound medium shrimp, shelled, deveined and butterflied

1/4 cup oyster sauce

2 cloves garlic, minced

2 to 3 tablespoons minced ginger root

White pepper

Toasted sesame seeds, for garnish

* Cut broccoli into florets

* Blanch florets in boiling water 30 seconds; drain well and set aside.

* Heat medium-sized skillet over high heat and add oil. Add shrimp and stir-fry until they start to turn pink, 15 seconds. Add broccoli and keep stirring. Add oyster sauce, garlic, ginger and pepper to taste. Stir to incorporate.

* Stir-fry, adjusting heat if necessary to avoid burning, until shrimp are cooked through, 5 to 7 minutes. Garnish with toasted sesame seeds.

2 servings. Each serving: 328 calories; 2,164 mg sodium; 124 mg cholesterol; 16 grams fat; 24 grams carbohydrates; 24 grams protein; 2.62 grams fiber.

Shrimp and Broccoli Stir-Fry

Steamed Rice

Game Plan

25 minutes before: Peel and devein shrimp. Blanch broccoli. Bring water to boil for rice.

20 minutes before: Heat skillet for stir-fry. Start cooking rice.

15 minutes before: Start stir-frying shrimp.

Just before serving: Garnish stir-fry with sesame seeds. Fluff rice.

INGREDIENTS

Shopping List

Broccoli crowns

Shrimp

Oyster sauce