Shrimp Stir Fry Makes 4 servings
Developed by Nicole Azurin, RDN, CDCES
Ingredients Seasoning (for protein)
½ tsp freshly ground black pepper 1 Tbsp low sodium soy sauce (or, coconut aminos) 1 lb shrimp, peeled and de-veined (thaw if frozen)
Protein
Nutrition Facts Servings per recipe: 4 Serving size:
Oil
2 Tbsp extra virgin olive oil, divided
Vegetables
1 Tbsp minced ginger 3 cloves garlic 1 small onion, thinly sliced
(262g)
Amount per serving Calories
270 % Daily Value*
1 cup snow peas 1 red bell pepper ½ cup water chestnuts 2 small carrots or 1 large carrot, sliced
Total Fat 11g
14%
8%
Saturated Fat 1.5g
Trans Fat 0g Cholesterol 170mg
57% 30%
* For convenience use 4-6 cups of either frozen stir fry vegetable mix or fresh pre-cut vegetable mix 2 Tbsp low-sodium soy sauce (or coconut aminos) 1 tsp toasted sesame oil ¼ cup water 2 Tbsp corn starch
Sodium 680mg
Total Carbohydrate 16g
6%
11%
Dietary Fiber 3g
Sauce
Total Sugars 4g Includes 0g Added Sugars
0%
Protein 26g Vitamin D 0mcg Calcium 100mg
0% 8%
Iron 3mg
15%
Garnish
½ Tbsp sesame seeds ¼ cup cilantro
Potassium 281mg 4% *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Instructions 1. If using frozen shrimp, thaw out by placing in the fridge the night before. Be sure to place shrimp on paper towels to absorb leftover liquid. Remove paper towel and add seasoning to shrimp (soy sauce, black pepper) and coat well. 2. In a large wok or multi-purpose stainless steel or cast-iron pan, heat 1 Tbsp of oil over medium heat. Once hot, add shrimp in a single even layer and let it sit in the pan for about 1 minute without moving it. Then sauté for about 3 minutes or until just cooked. Remove from the pan, place in a bowl and set aside. 3. In the same pan, add remaining 1 Tbsp of oil and sauté onions until translucent. Then add garlic and sauté for 1-2 minutes (be careful not to burn). Add the rest of the vegetables. Cook until tender (about 8-10 minutes) or to desired tenderness. 4. In a small bowl, whisk together sauce ingredients (soy sauce, sesame oil, water and corn starch). Return shrimp to skillet with vegetable mixture and add sauce mixture to the pan. Stir until slightly thickened and clear, about 2-3 minutes. 5. Divide evenly onto 4 plates and garnish with sesame seeds and sliced green onions. Can be plated over brown rice or quinoa for a complete and balanced meal. Keeps well in the refrigerator in an airtight container for 3-4 days. For more information about Nutrition services, visit: www.sutterhealth.org/pamf/services/nutrition
– page 19 –
Made with FlippingBook - Share PDF online