Cook up a savory shrimp and broccoli stir-fry for a quick, healthy dinner that's packed with flavor and nutrients. Start with fresh, deveined shrimp and vibrant green broccoli for the best taste. Sauté broccoli in sesame oil until tender-crisp, then add garlic and ginger for an aromatic boost. Cook shrimp until pink, then combine with a delicious soy-based sauce. This dish is low in calories, with about 307 per serving, and high in protein. Serve with brown rice or a side salad to boost nutrition. Want to discover more tips for perfecting this recipe? There's plenty to explore next.
Key Components: Fresh Shrimp, Broccoli
When crafting a delicious shrimp and broccoli stir-fry, selecting the freshest ingredients is essential.
You'll want to start by choosing vibrant, crisp broccoli that's a deep green color with tightly packed florets. Avoid any yellowing or wilting signs.
Fresh shrimp should smell sweet, not fishy, and have a firm texture. The right balance of freshness will enhance your dish's flavor and nutritional value.
Here's how to guarantee top-quality ingredients:
- Look for color: Bright greens in broccoli and translucent pink in shrimp.
- Check texture: Firmness in both indicates freshness.
- Smell test: Shrimp should smell like the ocean, not overly fishy.
- Inspect closely: Avoid any discoloration or black spots on shrimp.
Use Deveined Shrimp Only
When preparing your shrimp and broccoli stir-fry, make certain to use only deveined shrimp.
This guarantees your shrimp are clean and ready to cook, speeding up your prep time.
Plus, deveined shrimp enhance the dish's presentation, making it more appealing to serve.
Ensures Clean Shrimp
To achieve a delectable shrimp and broccoli stir-fry, verify your shrimp are clean by using only deveined ones. This essential step guarantees your dish is free from any unwanted grit or unpleasant taste.
Begin by inspecting your shrimp; you want them to be plump and translucent. If you're buying fresh or frozen shrimp, look for those labeled as "deveined" to save yourself the hassle. Cleaning shrimp thoroughly is essential for both taste and presentation.
Deveined shrimp also offer a smoother texture, enhancing every bite. You'll appreciate not having to deal with the gritty, dark vein that runs along the shrimp's back.
Speeds Up Prep
Choosing deveined shrimp not only guarantees cleanliness but also greatly speeds up your prep time.
When you're keen to whip up a quick and healthy dinner, every minute counts. By opting for shrimp that's already been deveined, you skip the tedious task of removing the vein yourself.
This leaves you free to focus on other tasks like chopping broccoli or mixing sauces. With deveined shrimp, you can go straight from package to pan, saving valuable time and reducing stress in the kitchen.
Plus, you avoid the mess associated with deveining, keeping your counters clean and your mind at ease.
Enhances Presentation Quality
In addition to cleanliness, using deveined shrimp greatly enhances the presentation quality of your dish. When you serve your shrimp and broccoli stir-fry, you want it to look as appetizing as it tastes. Deveined shrimp offer a cleaner, more appealing appearance, free from unsightly black veins. This attention to detail shows your guests that you've put thought into making a visually pleasing meal.
Moreover, deveined shrimp cook more evenly, showcasing a uniform pink color that's visually enticing. Without distractions, the vibrant colors of the shrimp and broccoli shine, making your stir-fry look like a culinary masterpiece.
Step-by-Step Instructions
Shrimp and Broccoli Stir-Fry Recipe
Step-by-Step Instructions
- Prepare the Ingredients
- Action: Wash and cut the broccoli into bite-sized florets. Peel and devein the shrimp if necessary. Mince garlic and ginger.
- Tools/Ingredients: Broccoli, shrimp, garlic, ginger, cutting board, knife.
- Tip: Verify the shrimp is fully thawed if using frozen, and pat them dry with a paper towel to avoid excess moisture in the pan.
- Make the Sauce
- Action: Mix soy sauce, oyster sauce, cornstarch, and a bit of water in a small bowl.
- Tools/Ingredients: Soy sauce, oyster sauce, cornstarch, water, small bowl, spoon or whisk.
- Tip: Stir the cornstarch well into the sauce to prevent clumping and guarantee a smooth consistency.
- Heat the Pan
- Action: Preheat a large skillet or wok over medium-high heat and add a tablespoon of oil.
- Tools/Ingredients: Skillet or wok, cooking oil.
- Tip: Use a high smoke point oil like canola or vegetable oil to handle the high heat without burning.
- Cook the Shrimp
- Action: Add the shrimp to the pan and cook for 2-3 minutes until they turn pink and opaque. Remove and set aside.
- Tools/Ingredients: Shrimp, spatula.
- Tip: Avoid overcrowding the pan to guarantee even cooking; cook in batches if necessary.
- Stir-Fry the Broccoli
- Action: In the same pan, add a little more oil if needed and toss in the broccoli. Stir-fry for about 4-5 minutes until tender-crisp.
- Tools/Ingredients: Broccoli, spatula.
- Tip: Keep stirring continuously to prevent the broccoli from burning and guarantee even cooking.
- Add Aromatics
- Action: Add the minced garlic and ginger to the broccoli. Stir-fry for an additional 1-2 minutes until fragrant.
- Tools/Ingredients: Garlic, ginger, spatula.
- Tip: Be careful not to burn the garlic, as it can turn bitter.
- Combine and Cook
- Action: Return the shrimp to the pan and pour the sauce over the shrimp and broccoli. Stir well to coat everything evenly.
- Tools/Ingredients: Prepared sauce, spatula.
- Tip: Allow the sauce to simmer for a minute or two, stirring constantly, until it thickens and everything is heated through.
- Serve
- Action: Remove from heat and serve immediately over steamed rice or noodles.
- Tools/Ingredients: Serving dish, rice or noodles (optional).
- Tip: Garnish with sesame seeds or chopped green onions for added flavor and presentation.
Enjoy your delicious and healthy Shrimp and Broccoli Stir-Fry!
Chop Broccoli Into Florets
To get started with chopping broccoli into florets, first grab a sharp knife and a cutting board.
Place the broccoli head on the board, with the stem facing up. Use your knife to carefully cut off the thick stem, setting it aside for another use or discard.
Now, hold the broccoli head firmly and begin cutting downwards between the florets, separating them into smaller pieces. Aim for bite-sized florets, ensuring they're all relatively uniform in size for even cooking.
Once you've separated the larger florets, inspect them for any smaller stems that might still be attached. Trim these excess stems, keeping the focus on the florets.
Sauté in Sesame Oil
With the broccoli florets ready, you'll quickly move on to sautéing them in sesame oil.
Heat a tablespoon of sesame oil in a large skillet over medium-high heat. Once the oil shimmers, it's ready. Add the broccoli florets to the skillet, ensuring they're spread out in a single layer. This helps them cook evenly.
Stir the broccoli continuously for about three to four minutes. You're aiming for a bright green color and tender-crisp texture.
As the broccoli cooks, the sesame oil will infuse it with a nutty aroma. If you like a bit of crunch, you can reduce the cooking time slightly.
Once done, remove the broccoli from the skillet and set it aside. Now, you're ready to proceed with the shrimp.
Calorie Count per Serving
When considering a healthy meal, the calorie count per serving can be a key factor in making your choice. The shrimp and broccoli stir-fry offers a nutritious option that won't weigh you down. It's packed with vitamins and low in calories, making it perfect for a balanced diet. Let's break down the calorie content per serving:
| Ingredient | Quantity | Calories |
|---|---|---|
| Shrimp | 4 oz | 112 |
| Broccoli | 1 cup | 55 |
| Sesame Oil | 1 tbsp | 120 |
| Soy Sauce | 2 tbsp | 20 |
Totaling around 307 calories per serving, this dish provides a filling meal without overloading on calories. You'll enjoy a delightful combination of flavors, all while maintaining your health goals.
Conclusion
You've just crafted a delightful shrimp and broccoli stir-fry, a dish that's as quick as it is healthy. The vibrant colors, the fresh flavors, and the tender shrimp make it a winner every time. With each bite, you're not just tasting a meal, but savoring a moment. So, why wait? Plunge in, enjoy the low-calorie goodness, and relish the simplicity. Remember, delicious doesn't have to be complicated—it's right there on your plate.