Wednesday, January 15, 2014

Crab & Shrimp Stir-Fry w/Cabbage, Onions & Peppers

Making stir-fry is one of the easiest, quickest, and most satisfying dishes to prepare.  And the ingredient combinations are endless.  I tend to do a stir-fry when I have too much of a particular item in the fridge.  In this case, I have too many bell peppers, shrimp and crab that I need to use before they expire.  While the recipe I provide here is just something I usually like to prepare, feel free to alter it to suit your needs.  The nutritional facts for this recipe are easily found on My Fitness Pal.

Crab & Shrimp Stir-Fry w/Cabbage, Onions & Peppers
Cocina De Don Pedro © 2014
Pedro R. Flores, Jr.. All Rights Reserved.
Makes 4 Servings, 1.04 lb. each

- Butter-Flavored Non-stick Cooking Spray, generous amount
- 1-1/2 lbs. Aquamar (Flake Style Crab Flavored Seafood)* or your choice
- 12 oz. Raw or Pre-cooked Shrimp (peeled, deveined, tail-off)*
- Dash Salt & Pepper
- 1/2 Large Onion, chunks
- 1/2 Orange Bell Pepper, chunks
- 1/2 Yellow Bell Pepper, chunks
- 1/2 Red Bell Pepper, chunks
- 1/2 Green Bell Pepper, chunks
- 4 C Cabbage, sliced, break apart *
- 1/4 C Soy Sauce

- Large Wok Pan or Electric Wok
- Wooden, or Plastic Kitchen Spoon or Spatula
- Large Mixing Bowl
- Kitchen Knives
- Measuring Cups
- Measuring Spoons

- Pre-heat your wok on medium heat.  You'll know it's hot enough when a bead of water evaporates within seconds of hitting the pan.

- Overwhelmingly spray your wok with cooking spray; so much so that when you see it slide down the sides of the pan it forms a small puddle at the bottom.

- If cooking with raw shrimp, make sure to pat dry before adding to wok.  Occasionally toss, dash with salt and pepper, and add your crab.  Spray generously while stirring and frying.

- Once the shrimp and crab start to brown toss in your vegetables, sprinkle Garlic powder and turn into your seafood.  Use a little more spray.

- While vegetables are still crisp, sprinkle soy sauce a tablespoon at a time, stir-fry and repeat.

** Tips **
- I buy Aquamar's Crab Flavored Style Seafood from Wal-Mart and it's one of my favorite foods to snack on, but feel free to use a crab of your choosing.  The same goes for the shrimp, I buy my shrimp from the frozen section at Wal-mart and place in the fridge the day before I plan a meal.  I prefer raw shrimp, but if they're out, you can buy pre-cooked shrimp too.

- Slice your cabbage in half, and half again.  As you slice the cabbage it will tear apart, and even more-so when you start to cook it.  1/2 a medium cabbage makes a little over 4 cups. Not by much.

- I love my Breville Wok, it's strong, heavy and stays in place.  It has 14 temperature settings and nothing ever sticks.  I absolutely love to cook with it.  I can make other fabulous dishes with it as well.  But you don't need one; you can easily cook this recipe in a very large saute pan, or stock pot.

- The nutritional facts for this recipe are listed under MyFitnessPal under "Cocina De Don Pedro - Crab & Shrimp Stir-Fry w/Cabbage, Onions & Peppers"

Nutritional Facts:

Serving Size = 1.04 lb of Recipe Yield
Calories 379 Sodium 2,366 mg
Total Fat 5 g Potassium 599 mg
Saturated 0 g Total Carbs 47 g
Polyunsaturated 0 g Dietary Fiber 4 g
Monounsaturated 0 g Sugars 16 g
Trans 0 g Protein 37 g
Cholesterol 180 mg

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