Tuesday, May 17, 2016

Saucy Shrimp and Vegetable Stir Fry: Easy Meal to Prep for the Week Ahead

Pan-seared shrimp and vegetables in a saucy stir-fry. Healthy dinner in under 30 minutes!


Seared shrimp and vegetables in a healthy stir fry
What do I love about preparing stir fries? They are just so easy to cook.

On a weeknight, I can venture into the kitchen at 6 pm and have a delicious and healthy stir-fry prepared to eat in under 30 minutes.

Cut the vegetables and mix the sauce ahead of time and this Shrimp and Vegetable Stir-Fry can be made even quicker.

Healthy stir fry in a thick flavorful sauce

Whether you use chicken, beef, tofu or shrimp in a stir-fry, the flavor all comes down to the sauce.

Oyster sauce adds an authentic Asian flavor to this stir-fry. You'll usually find this dark thick sauce in the international aisle at your local grocery store.

Mix it with a few common ingredients from your pantry and you have a wonderful sauce that pairs well with the shrimp. When I see the sauce bubble and thicken in the pan, I just want to dig in!




Pan-Seared Shrimp and Vegetable Stir-Fry
(recipe from The Cook-a-Palooza Experience cookbook)


Makes: 4 servings
Hands-on Time:15 to 20 minutes
Cook Time: 10 minutes

INGREDIENTS
  • ½ cup chicken broth
  • 3 Tbsp. oyster sauce
  • 1½ Tbsp. reduced-sodium soy sauce
  • 1 Tbsp. freshly squeezed lime juice
  • 1 Tbsp. brown sugar
  • 2 tsp. each grated fresh ginger and sesame oil
  • ¼ tsp crushed red pepper flakes
  • 3 Tbsp. cornstarch, divided
  • ½ lb (227 g) uncooked shrimp, peeled and deveined
  • 4 tsp canola oil, divided
  • 1 head broccoli, stems removed and florets cut into bite sized pieces
  • 1 large red bell pepper, seeded and cut into 1-inch chunks
  • 1 green onion, sliced (white and green parts kept separate)

DIRECTIONS

1. To make sauce, in a bowl, whisk together chicken broth, oyster sauce, soy sauce, lime juice, sugar, ginger, sesame oil, red pepper flakes and 1 tablespoon of cornstarch. Set aside.

2. Pat shrimp dry with paper towel. Toss with remaining 2 tablespoons of cornstarch in a bowl.


3. In a non-stick wok, heat 2 teaspoons oil over medium-high heat. When oil is hot, shake off excess cornstarch from shrimp and add to wok. Cook and stir until shrimp is just cooked through, about 3 to 4 minutes. Transfer cooked shrimp to a bowl.


4. Heat remaining 2 teaspoons of oil over medium heat. Add broccoli, red pepper and whites of green onions. Cook and stir until vegetables begin to soften, about 4 minutes. Return cooked shrimp to wok and add sauce. Cook and stir sauce until it thickens. Garnish with remaining green onions. Serve. 

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Pan-seared shrimp and vegetables tossed with a flavorful oyster and sesame stir-fry sauce


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Brent Garell from Cookapalooza

Brent Garell is the author of The Cook-a-Palooza Experience and 15-Minute Money Saving Meals for Students. When he is not enjoying the outdoors, he is on the look-out for simple #mealprep solutions to fit healthy and responsible meals into his family's busy schedule. Let's see what works!

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