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Shrimp Fried Rice Pork and Fish Entrees

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Recipes 1 2 3 4 5 6
Servings 4 8 12 16 20 24
Ingredients
Frozen broccoli florets 1 C. 2 C. 3 C. 4 C. 5 C. 6 C.
Cooked sliced carrots 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Frozen peas 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Diced onion 1/2 C. 1 C. 1-1/2 C. 2 C. 2-1/2 C. 3 C.
Cooked rice (brown or white long grain) 2 C. 4 C. 6 C. 8 C. 10 C. 12 C.
Frozen shrimp 12 oz. 24 oz. 36 oz. 48 oz. 60 oz. 72 oz.
On Hand Ingredients
Canola oil 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.
Red pepper, sliced 1 2 3 4 5 6
Orange pepper, sliced 1 2 3 4 5 6
Canola oil 1 T. 2 T. 3 T. 1/4 C. 1/4 C. + 1 T. 1/4 C. + 2 T.
Ground ginger 1/2 t. 1 t. 1-1/2 t. 2 t. 2-1/2 t. 1 T.
Sesame oil 1 T. 2 T. 3 T. 1/4 C. 1/4 C. + 1 T. 1/4 C. + 2 T.
Reduced sodium soy sauce 1/4 C. 1/2 C. 3/4 C. 1 C. 1-1/4 C. 1-1/2 C.
Hot chili sauce (sriracha or chipotle) 1 t. 2 t. 1 T. 1 T. + 1 t. 1 T. + 2 t. 2 T.

Assembly Directions:
Place broccoli, carrots, peas and onions in a freezer bag or container. Place rice in a second freezer bag or container.

Freezing Directions:
Attach vegetable mixture bag/container to the rice and the shrimp. Seal, label and freeze. (If you are using quart freezer bags, you can treat this as a kit and place all the bags inside a larger freezer bag to keep all the ingredients together.)

Serving Directions:
Thaw all three bags/containers. Place the vegetable mixture in a large bowl. Heat a large skillet or wok over medium-high heat. Add 1 teaspoon canola oil to pan. Add bell peppers to pan, and stir-fry for 2 minutes. Add the cooked peppers to the vegetable bow.

Add 1 tablespoon canola oil to pan; swirl to coat. Add rice and ginger, and stir-fry for 5 minutes or until rice is lightly browned. Remove rice mixture from pan, and add rice to bowl with the vegetable mixture.

Wipe the pan with paper towels. Return pan to medium-high heat. Add sesame oil to pan; swirl to coat. Add shrimp; stir-fry 1 minute. Stir in soy sauce, and hot chili sauce; bring to a boil. Cook for 3 minutes or until liquid thickens slightly. Add vegetable/rice mixture; stir to combine. Cook for 1 minute or until thoroughly heated, stirring frequently. Serve immediately.

Nutritional Info:
Per Serving: 331 Calories; 10g Fat (27.2% calories from fat); 24g Protein; 37g Carbohydrate; 5g Dietary Fiber; 129mg Cholesterol; 766mg Sodium.
Exchanges: 1-1/2 Grain (Starch); 2-1/2 Lean Meat; 2 Vegetable; 1-1/2 Fat.



From the Monthly Newsletter (Saturday, September 29, 2012)
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