Food: Veggie & Shrimp Stir Fry

Broth & Bok Choy

Broth & Bok Choy

I love a good stir fry. They are quick, tasty dishes that are easy ways to incorporate lots of veggies. But it can be greasy; and if your not heavy handed with the oil it can be lighter in calories. I found this recipe in Cooking Lite Magazine and of course after reading thru the ingredients I found ways to make it healthier. 

A main ingredient for the dish and any stir fry is oil, this recipe calls for canola oil. I swapped Canola for Grapeseed Oil and Avocado Oil.

Avocado oil is an edible oil pressed from the fruit of the Persea americana (avocado). As a food oil, it is used as an ingredient in other dishes, and as a cooking oil. It has an unusually high smoke point, both unrefined and especially when refined. The smoke point of the unrefined form is 400°F and the refined form can reach 520°F (271°C). 

Grape seed oil has a moderately high smoke point of approximately 216 °C (421 °F). As a result, it is better suited than several other cooking oils for high temperature cooking and can be safely used to cook at moderate temperatures during stir-fryingsautéing, or deep-frying. Due to its clean, light taste, and high polyunsaturated fat content, it may be used as an ingredient in salad dressings and mayonnaise and as a base for oil infusions of garlicrosemary, or other herbs or spices.

I used a wok to cook my stir fry but you can use a sauce pan/skillet. I choose a wok because the circular shape of the pan allows for quicker cooking time. I also choose to add other veggies, like bell peppers and mushrooms; feel free to add as many vegetables as you want.    

Heres what you will need| 1 tablespoon canola oil, divided, 1/4 teaspoon black pepper, 3 1/2 teaspoons cornstarch, divided, 3 large green onions, cut into 1-inch pieces, 3 garlic cloves, sliced, 1 tablespoon julienne-cut ginger, 4 small baby bok choy, quartered lengthwise,  large carrots, peeled and julienne-cut, 1 cup snow peas, trimmed, 2 tablespoons Shaoxing (Chinese rice wine) or dry sherry, 1/4 cup organic vegetable broth, 2 tablespoons lower-sodium soy sauce, 1 tablespoon hoisin sauce, 1 teaspoon dark sesame oil

First we start by cleaning the shrimp. I would suggest to leave them whole for taste and presentation. In a bowl combine shrimp, black pepper and cornstarch. Toss to coat.

Red Shrimp

Red Shrimp

Heat wok or pan over high heat. Add 1 1/2 teaspoons of grapeseed oil. Add shrimp to pan; stir fry for about 8 minutes, turing 2-3 times. Remove shrimp from pan and place in a bowl on the side. Now add onions, peppers and garlic to the pan. Here the recipe calls for ginger. I don’t like ginger and so I’m skipping it. Cook for 1-2 minutes then remove from pan and add to shrimp.

I added baby brocolli to my veggie list

I added baby brocolli to my veggie list

Add remaining 1 1/2 teaspoons avocado oil to pan and coat. Add bok choy and cook for 2-3 minutes. Add carrots and cook for 3 minutes, and now add any other veggies you may have, including snow peas and cooking for another minute. Add  chinese rice wine (or dry wine/sherry) and stir constantly for 30seconds. 

Broth & Bok Choy

Broth & Bok Choy

Combine remaining 1 1/2 teaspoons of cornstarch, veggie broth, soy sauce (just find a packet from take out in your home), hoisin sauce and dark sesame oil in a bowl and whisk lightly. Add broth to veggie pan and cook until slightly thickened or 1-2 minutes.

Dinner Time

Dinner Time

FYI I use Gyoza Dipping Sauce by Trader Joes instead of hoisin sauce, sue me. Use a sub/ swap of your choice if you want too as well. Cooking Light Mag always gives you the calorie info which I love, this dish (serves 4) without shrimp is 233 calories with canola oil and with the shrimp add 90 calories (or 6 shrimp/serving) is 323 Calories! Not Bad! Add brown rice, hemp hearts, quinoa, or jasmine rice if your heart desires and dinner or lunch is served. 

For more of what I’m eating follow me on Instagram @SkinnyMinority! To see more of how this dish was made go to my recipes.com

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