Zucchini Shanghai Style

We made this without the mushrooms! I don’t like mushrooms, but I love zucchini!!

4 dried Chinese black mushrooms

1/2 cup fat free reduced sodium chicken broth

2 tbsp ketchup

2 tsp low sodium soy sauce

1 tsp red wine vinegar

1/4 tsp sugar or sugar substitute

1 1/2 tsp vegetable oil, divided

1tsp minced fresh ginger

1 large tomato, peeled, seeded and chopped.

1 green onion, finely chopped

4 Tbsp water, divided

1 tsp cornstarch

1 pound zucchini (about 3 medium) diagonally cut into into 1 inch pieces

1/2 small yellow onion, cut into wedges and separated.

 

1. Soak mushrooms in warm water 20 minutes. Drain, reserving 1/4 cup liquid. Squeeze out excess water. Discard stems, slice caps. Combine reserved 1/4 cup mushroom liquid, chicken broth, ketchup, sherry, soy sauce, vinegar and sugar in small bowl. Set aside.

2. Heat 1 tsp oil in large saucepan over medium heat. Add ginger and garlic, stir-fry 10 seconds. Add mushcrooms, tomato, and green onion. Stir fry 1 minute. Add chicken broth mixture, bring to a boil over high heat. Reduce heat to medium, simmer 10 minutes.

3. Combine 1 tbsp water and cornstarch in small bowl, set aside. Heat remaining 1/2 tsp oil in large nonstick skillet over medium heat. Add zucchini and yellow onion, stir fry 30 seconds. Add remaining 3 tbsp water. Cover and cook 3 to 4 minutes until veggies are crisp-tender, stirring occasionally. Add tomato mixture to skillet. Stir cornstarch mixture and add to skillet. Cook until sauce boils and thickens.

72 calories per serving.

Total fat 2g

Saturated Fat – trace

Protein 3g

Carbs 12g

0 cholesterol

156mg sodium

Fiber 3g

Sugar (if using real sugar) 3g

Diet exchanges – 2 veggies 1 fat.