Hands-On Recipe: Shabu-Shabu HealthBarn USA

shabuprep

Kids can chop veggies for Shabu Shabu!

Shabu shabu translates to “swish swish,” in Japanese, and that is what you do when cooking this dish.  You take these natural ingredients, “swish” them in the vegetable broth, and watch them cook right in front of your eyes!  This low-fat meal is high in vitamins A and C, is an excellent source of fiber and is a fun one for families to make together.  For an alternate protein source instead of the shrimp, hard-cook some eggs in the broth.

Ingredients:

1 quart low-sodium vegetable broth
4 scallions, thinly sliced
12 large shrimp, shelled and deveined with tail part of shell left on
2 cups (2-inch pieces) Napa cabbage
2 cups small broccoli florets
2 cups thin diagonal slices carrots (4 carrots)
4 fondue forks
Low sodium soy sauce for dipping (optional)

shabucooking

Shabu Shabu makes cooking veggies fun!

  1. In fondue pot or casserole that’s top-of-range-safe, heat broth and scallions to boiling over high heat.  Place pot on electric burner or other heat source, over medium heat, in middle of table.
  2. Place 3 shrimp, one-fourth of vegetables, and a fondue fork on each of 4 plates.
  3. Let each person pick up shrimp and vegetables with fork and “swish” (shabu) them back and forth in broth or rest fork on side of pot until cooked, 3–5 minutes for vegetables, 5–7 minutes for shrimp.
  4. Eat as food is cooked.  Serve with soy sauce for dipping, if you like.
  5. When all food has been cooked, drink the broth, too.

Makes 4 servings (1 cup soup with vegetables and 3 shrimp per serving).

Nutrition Facts per serving: 90 calories; 1g fat (0g sat fat, 0g trans fat); 30mg cholesterol; 13g carbohydrate  (5g fiber, 6g sugar); 7g protein; 230mg sodium; 250% Daily Value (DV) vitamin A; 80% DV vitamin C; 10% DV calcium; 8% DV iron.

– Stacey Antine, MS, RD, author, Appetite for Life, founder, HealthBarn USA, co-host, Family Food Expert Internet Radio Show, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.

What puzzles you about keeping your family healthy?  Tell us what’s on your mind by emailing [email protected].  Stacey will answer those questions here weekly.

 

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