Healthy Shrimp Stir Fry

Eating my way to a healthier self, one Healthy Shrimp Stir Fry at a time

This is not a new year’s resolution. Let’s just get that out of the way. It’s just a kick in the right direction for me, and it happened to start on Jan 5th. So definitely not a resolution. I can’t compromise on flavor, or eat bland food for weeks at a time, so I decided to take on a simple calorie deficit, Pioneer Woman style. So for the past few weeks, I’ve been cooking the same food I normally would, I’m just being more thoughtful about the calories that go into them. And let me tell you, counting calories is so eye opening. Take this healthy shrimp stir fry for example. It is a huge portion, and comes in at under 310 calories. How is that possible, you ask? Just by tweaking the ingredients a bit.

Stir Frys are a great healthy yet flavorful option

You guys already know that I cook with less oil, usually adding only one tablespoon to a recipe. But what I didn’t do was bulk up on the veggies. In a stir fry, you can have 3-4 cups of veggies for every 1 cup of protein and it’ll still taste great and fill you up. Vegetables like broccoli and carrots are great because if you cook them for the right amount of time, they keep a nice bite and really take on the flavor of whatever you’re cooking. A few other favorites are listed in the recipe notes below. For this recipe, you can definitely replace the shrimp for beef or chicken, just keep in mind that the calories will change according to the protein you use.

This shrimp stir fry takes 10 minutes to make and is under 310 calories

Yup, you read that right. From start till finish, this took 10 minutes to make, and it is a total of 305 calories(+-5 calories). You can easily add a serving of steamed brown rice or noodles and this will be a delicious yet healthy meal. The key is to add more veggies than protein, and to keep the high calorie flavors like sesame oil to a minimum. Also, apologies for some measurements in grams. Ot’s just, well, when you’re counting calories, weighing your food is the most accurate way to keep calories in check. Let’s get into it, shall we?

Healthy Shrimp Stir Fry

Sconce&Scone

This healthy shrimp stir fry comes in under 400 calories and is so filling and delicious! It takes 10 minutes to cook, making it the perfect quick lunch or dinner as well!

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Prep Time 5 minutes mins

Cook Time 10 minutes mins

Total Time 15 minutes mins

Course Main Course

Cuisine Chinese

Servings 1

Equipment

• non stick pan or wok

Ingredients

  

Stir Fry

• 1 tsp olive oil
• 125 grams shrimp peeled and de-veined
• 60 grams carrots, sliced approx 1/3 cup
• 60 grams broccoli approx 1/2 cup
• 85 grams cabbage, shredded approx 1 cup
• 1 tbsp ginger, crushed
• 1/4 tsp white pepper
• salt and black pepper to taste

Sauce

• 1 tbsp soy sauce
• 1 tbsp oyster sauce
• 1 tbsp rice wine vinegar
• 1/2 tsp sesame oil
• 1 tsp sambal oelek or sriracha
• 1 tsp ketchup

Instructions

 

• Start by heating the oil in a non stick pan on medium heat. Add the ginger and shrimp and sauté for 2 minutes. Then add all the veggies and 2 tablespoons of water. Add the seasoning and stir to combine, then sauté on a medium flame for 3-4 minutes, or till the vegetables soften just bit and the shrimp is cooked. *Don't add too much salt, because the sauce is salty as well. Adjust the salt at the end.
• In a small bowl add the ingredients for the sauce and mix to combine. Make a well in the pan and add the sauce. Let it bubble then stir fry everything together for a coupe minutes, just until the sauce coats everything. Serve with a srimkle of green onions and sesame seeds.
• This goes great with steamed rice or noodles. It's also great on it's own. Serve immediately. Refrigerate leftovers.

Notes

Variations:

Mix it up with your vegetables or protein. Skip the shrimp for chicken or beef. Add snap peas or mushrooms to the mix. Whatever you prefer. Just keep in mind that the total calories will change with every variation you make. 

If you want the sauce to be sharper you can add more, but keep in mind that it will change the calorie count. 

Tips:

A non stick pan or wok is the best way to control the amount of oil you use in your food. Non stick requires less oil. 

Always add salt at the end, especially when cooking with salty sauces like oyster sauce and soy sauce. these already have a high amount of sodium, so adding salt at the end, after the sauce has been made, is good way to make sure your food isn’t too salty. 

I prefer making this fresh, but if you want to meal prep, you can chop your veggies and portion them out. Then stir fry them fresh. it takes such a short amount of time, that it would be the same effort to reheat or cook it fresh. 

 

Keyword Shrimp, Stir Fry

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I love hearing from you guys! If you have tried this recipe I’d love to hear how it turns out in the comments below. Are you enjoying these new low calories recipes?

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