SWEET & SOUR SHRIMP

(Makes 4 to 6 servings)

We prefer white shrimp because they have less iodine flavour.  For this recipe we used a 31 to 40 count to the pound.  These shrimp are a nice bite size. This recipe can be made in a wok or deep frying pan.

14 ounce (398 mL)            can pineapple tidbits

1/2 cup (125 mL)            brown sugar

4 tablespoons (60 mL)            cornstarch

                        water

1/4 cup (60 mL)            white vinegar

1/2 cup (125 mL)            ketchup

1                      red bell pepper, cut into chunks

1                      medium-sized onion, cut into chunks

1 pound (454 g)            raw shrimp, peeled, deveined

Drain the pineapple tidbits.  Save the liquid in a 2-cup measuring cup.  Set aside.

In a bowl, combine the brown sugar and cornstarch.

Add enough water to the pineapple juice in the measuring cup to make 2 cups of liquid.

Stir the 2 cups of liquid into the brown sugar and cornstarch.

Add the vinegar and ketchup.  Mix well.

Pour the mixture into the wok.

Turn an electric wok to 250° F (120° C) or heat a non-electric wok over medium heat on the stovetop.

Stir constantly until the mixture thickens and becomes a dark red.

Add the red pepper, onion, and pineapple tidbits.

Cook and stir until the pepper and onion become tender, approximately 15 minutes.

Add the shrimp to the wok.  Stir to cover each shrimp with the hot liquid.

Cook for 2 to 3 minutes or until the shrimp are red on the outside and a firm, white texture on the inside.

Do not overcook the shrimp.

Serve over rice with lots of sauce.

Per serving (1/6 recipe without rice): 240 calories, 2 g total fat, 0 g saturated fat, 16 g protein, 40 g carbohydrate, 2 g fibre, 29 g sugars, 410 mg sodium.