Thai Shrimp Stir Fry
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5 oz shrimp, tail on, peeled and

deveined (21-25 count)

1 tbsp snow peas

1 tbsp shredded carrots

1 tbsp julienne yellow onion

1 tsp diced green onion

1 tsp creamy natural peanut butter

½ tsp sesame oil

1 garlic, minced

1 tbsp cilantro

1 tsp sugar free coconut syrup

½ tsp black pepper

¼ tsp asian hot sauce

1 dash crushed red pepper

1 tbsp skim milk

1 tbsp vegetable stock

1 tsp crumbled cashews

Zero fat cooking spray


Spray sauté pan with zero fat cooking spray. Add sesame oil, shrimp and garlic. Add carrots and onions and

cook till translucent. Add pepper, coconut syrup, hot sauce, and peanut butter and stir well. Add skim milk, cilantro,

stock and snow peas. Cook until snow peas wilt slightly. Remove from pan and top with cashews and green onions.




Zero fat cooking spray

1 cup vegetable stock

½ cup brown rice

1 egg

1 tsp peas

1 tsp black pepper

1 tsp diced red bell pepper

1 tsp diced yellow onion

1 tsp minced garlic


Cook rice and vegetable stock together for 12-15 minutes untill rice has absorbed the liquid and is cooked. Hold rice on side. Spray cooking spray in sauté pan. Add garlic, onion, bell pepper and cook until translucent. Add peas and pepper. In sauté pan, spray cooking spray and combine both the rice and seasoning veggies. Crack the egg in pan and take a fork to mix and cook throughout.




1 cup shredded bokchoy

1 tsp minced garlic

½ tsp minced ginger

1 tbsp fat-free plain yogurt

½ lemon squeeze

¼ tsp black pepper

¼ tsp sugar-free coconut syrup


Carefully julienne slice 1 cup of bokchoy very thin, about an 1/8 inch thick. Combine with all other

ingredients until mixed well, then serve.