Shrimp and Veggie Stir Fry

This isn't a recipe exactly as much as it is an idea for using whatever vegetables you have on hand. Also, I don't even know if this is a stir fry honestly. Wikipedia says stir fry is a "fast Chinese cooking technique using a wok and some oil". I didn't use a wok,( I got a lovely wok for Christmas once, thanks Michelle, but it was downstairs and I was hungry and in a hurry) I didn't use oil, just non-stick spray, and also, I have no Chinese technique. I have no technique period. But I had vegetables, I had frozen shrimp and I had Mr. Yoshida. So I made this meal fast.
Mmmmm Mr. Yoshida's Gourmet Cooking Sauce can pretty much make anything you have in your fridge taste good, Beef, Chicken, Fish, Veggies, Ice cream, okay just kidding on the ice cream, but it is really good on just about anything. Now the thing with Mr. Yoshida is that he is salty (like 20% of your daily sodium intake salty) and also he contains High Fructose Corn Syrup (HFCS) which a lot of people are are avoiding these days for health concerns.
(HFCS is in almost every sweet thing you buy at the grocery store so it is hard to avoid and right now as I type this my 5-year-old is sitting in the kitchen on the floor hiding and eating Chocolate Lucky Charms which is probably loaded with the stuff. What mom buys their kid Chocolate Lucky Charms you ask? I did, but it wasn't for my kid, it was for my husband who is like a kid sometimes, and it was his Birthday breakfast and I think every 28th birthday should start with a whole lot of sugar to make you feel young and forget how old you are getting. And besides he pretty much couldn't care less about his sugar intake since he eats peanut M&Ms by the pound.)
So my rule of thumb is just don't go crazy with this stuff, you might want to drink the whole bottle but hold back and just use a little.
Okay back to the stir fry.

Shrimp and Veggie Stir Fry


Ingredients:
Vegetables about 5 or 6 Cups cut up. Any kind you like, I used broccoli, zucchini, red onion, mushrooms and carrots. (Notice the carrots, all I had were baby carrots so I painstakingly chopped each little baby carrot and almost chopped off my finger at least twice.)
1/4 Cup Mr. Yoshidas Gourmet Cooking Sauce
12 oz. Frozen Cooked Shrimp (I had these left over from some occasion so I just thawed them and took the tails off.)
Cooking Spray
Noodles or Rice

I started by getting my pan really hot. Then I sprayed my cooking spray, just enough to coat the pan. I added the onions first to get them softened for a couple minutes, then the carrots because they take longer to cook. Then broccoli, then zucchini and last mushrooms. Then I poured on the sauce. When all your veggies are just about done, throw in the shrimp just to warm it up (it is already cooked so we don't have to worry about it being raw). That's it you are done.
Serve it over brown rice, or we used whole wheat angel hair pasta.


Family Reviews:
Me: Quick, easy, tasty and the leftovers were good too.
Husband: He missed dinner that night so he also missed these yummy things.
5-Year-Old: "Is this gumbo? I like the shrimp." (Gumbo? Who is this kid? I have never made or even tasted Gumbo.) She ate the shrimp and broccoli, she didn't like the whole wheat pasta though, I think I overcooked it.
1-year-old: Ah! Ah! Ah! That is the sound she makes when I don't feed her fast enough. She ate the noodles and liked veggies, no shrimp for her though.

Yields: 4 Servings

Nutrition Info: (these are the figures for just the stir fry, not the noodles.)
170 Calories
1 g. Fat
2 g. Fiber
17 g. Protein

Baked Crab Wontons

My favorite appetizers at Chinese restaurants are Crab Wontons. The problem is they are made with cream cheese and then deep fried. So here is my healthier version. They turned out crispy even though I baked them and they even freeze well.

Family Review:

Me: Good with sweet and sour sauce.

Husband: He missed dinner that night.

5-year-old: I like the crust. (She only ate the edges no filling)

1-year-old: We are waiting to introduce "krab" to her diet, we will just keep her on floor crumbs for now.

Baked Crab Wontons

1 Pkg. Square Wonton Wrappers

8 oz. Reduced Fat Cream Cheese

8 oz. Crab Meat (or should I say "Krab" meat)

1/2 of a Red onion, chopped ( a traditional recipe would use green but I like red they are sweeter)

Non-stick cooking spray

Preheat oven to 425.

Start by sauteing the chopped onion in a little bit of cooking spray just to soften it a little. Take the crab meat and chop it or shred it with a fork so it is in small pieces.

In a bowl mix the cream cheese and crab together with the onion. The cream cheese is easier to stir if it has been out of the fridge for a little bit.

Spray a cookie sheet with non-stick spray, set out your wonton wrappers and then put a teaspoon of the crab filling in each wrapper.

Wet the edges of each wrapper by dipping your finger tips in water then fold in half to seal. (In a triangular shape.)

Bake for 6-8 minutes turning over half way through.
They can burn really quickly so keep a close eye.

Yields:
48 Wontons

Nutrition Info.
1 Wonton
35 Calories
1 g. Fat
less than 1 g. of Fiber
1 g. Protein

I froze half of the batch. I just put them on a cookie sheet in the freezer for about 20 minutes to flash freeze then transferred them to a Ziploc bag. I let them sit on the counter for about 15 minutes then baked them like normal. They tasted the same.