Rainbow Shrimp Moo Shu Roll-Ups

Preparation time: 20 minutes

4 servings (2 roll-ups per serving)

Cooking time: 5 minutes

270 calories per serving, 6% from fat

RealAge effect if eaten 12 times a year:

RealAge-effect ingredients:

Full of complex carbohydrates, but virtually no sugar, eating this makes your RealAge 11.8 days younger.

Chile purée, bell peppers, coleslaw, onions, whole wheat (fiber, antioxidants, potassium)

ingredients

12 ounces uncooked peeled and deveined small, medium, or halved large shrimp, thawed if frozen

2 tablespoons chile purée, such as Lee Kum Kee or China Bowl brands

Garlic-flavored cooking oil spray

1 each red and yellow bell pepper, cut into short, thin strips

4 cups coleslaw mix (shredded cabbage and carrots)

8 green onions, cut into ½-inch slices

¼ cup oyster sauce, such as Dynasty or Kame brands

1 tablespoon cornstarch

8 (10-inch) whole wheat or honey whole wheat flour tortillas, such as Tumaro’s brand, warmed

2 teaspoons coriander seeds, coarsely crushed (optional)

preparation

In a medium bowl, combine shrimp and chile purée, tossing to coat. Heat a Dutch oven or large saucepan over medium heat; coat with cooking oil spray. Add shrimp; stir-fry 1 minute. Add bell peppers, coleslaw mix, and green onions; stir-fry 1 minute. Add oyster sauce; stir-fry 2 minutes or until shrimp are opaque and vegetables are crisp-tender.

Combine cornstarch with 1 tablespoon cold water; mix well. Stir into shrimp mixture; cook 1 minute or until thickened, stirring constantly. Spoon mixture down center of tortillas; sprinkle coriander seeds over mixture, if desired. Fold one end of tortilla over filling; roll up burrito fashion.

substitutions: Shredded napa cabbage may replace the coleslaw mix, and hoisin sauce may replace the oyster sauce.

tips: Adding the cornstarch slurry at the end of cooking helps to keep the juices inside the vegetables. The touch of crushed coriander seed is worth the extra effort. Just a little gives a bit of spiciness to the dish.

nutritional analysis

Total fat (g) 1.9

Sodium (mg) 968

Vitamin A (RE) 246

Fat calories (kc) 17

Calcium (mg) 195

Beta-carotene (RE) 601

Cholesterol (mg) 183.0

Magnesium (mg) 62

Vitamin C (mg) 83

Saturated fat (g) 0.1

Zinc (mg) 2.8

Vitamin E (mg) 10.1

Polyunsaturated fat (g) 0.8

Selenium (mcg) 65

Thiamin B1 (mg) 0.17

Monounsaturated fat (g) 0.8

Potassium (mg) 569

Riboflavin B2 (mg) 0.30

Fiber (g) 7.2

Flavonoids (mg) 1.6

Niacin B3 (mg) 4.9

Carbohydrates (g) 57.4

Lycopene (mg) 0.7

Vitamin B6 (mg) 0.4

Sugar (g) 2.1

Fish (oz) 0

Folic acid (mcg) 55

Protein (g) 25.3

Nuts (oz) 0

Vitamin B12 (mcg) 1.4