Shrimp & Broccoli Stir-Fry

This stir-fry is the perfect weeknight meal. It’s rich in flavor, combining fresh ginger, chile-garlic sauce, mirin, soy sauce and sesame oil, but quick and easy to make. Shrimp is an excellent source of protein and heart-healthy omega-3 fatty acids. Broccoli is a crucifer, making it one of the most nutritious vegetables on the planet. One serving provides 220% of your daily value for vitamin C, powerful antioxidants and fiber. Brown rice is also a great fiber source, helping to maintain blood sugar levels and reducing your risk for diabetes. The ingredients can be prepped ahead of time and whipped together in about 15 minutes.

Makes: 4 servings
Time to cook: 15 minutes

Ingredients

·      2 tablespoons mirin

·      2 tablespoons reduced-sodium tamari or soy sauce

·      1 tablespoon water

·      2 teaspoons grated fresh ginger

·      2 teaspoons toasted sesame oil

·      2 teaspoons chile-garlic sauce

·      1 teaspoon cornstarch

·      2 tablespoons extra-virgin olive oil

·      5 cups broccoli florets (1-inch)

·      1 bunch scallions, chopped, white and light green parts separated from dark green parts), divided

·      1 pound large peeled, deveined raw shrimp, tail-on if desired

·      4 cups cooked brown rice

Cooking Instructions

1. Whisk mirin, tamari (or soy sauce), water, ginger, sesame oil, chile-garlic sauce and cornstarch in a small bowl. Set aside.

2. Heat olive oil in a large skillet over medium-high heat until shimmering. Stir in broccoli and white and light green parts of scallions; cover and cook, undisturbed, until the broccoli just turns bright green, about 2 minutes. Add shrimp; cook, uncovered and stirring often, until the shrimp are almost cooked through, 2 to 3 minutes.

3. Whisk the sauce and add to the pan; cook, stirring constantly, until the broccoli is tender-crisp, the shrimp are opaque and the sauce has thickened, about 45 seconds. Remove from heat; stir in dark green parts of scallions. Serve with brown rice.

Nutrition per serving (Stir-fry & 1 cup rice)
455 calories; 13 grams fat; 2 grams saturated fat; 6 grams monounsaturated fat; 5 grams polyunsaturated fat; 143 milligrams cholesterol; 63 grams carbohydrates; 5 grams dietary fiber; 4 grams sugar; 24 grams protein; 586 milligrams sodium.

Recipe from Jasmine Smith (Eating Well)

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