Shrimp Stir-Fry with Brown Rice
A vibrant, healthy stir-fry with juicy shrimp, crisp vegetables, and a savory ginger-garlic sauce served over nutty brown rice. A perfect weeknight dinner that's both satisfying and balanced.
For 4 servings
Cook the brown rice.
In a medium saucepan, bring 3 cups of water to a boil. Add the brown rice, reduce heat to low, cover, and simmer for about 40-45 minutes, or until the water is absorbed and the rice is tender. Fluff with a fork and set aside.
TIPCooking rice in advance is a great time-saver for weeknight meals.Prepare the sauce.
In a small bowl, whisk together the low-sodium soy sauce, sesame oil, honey, cornstarch, and 2 tablespoons of water. Set aside.
Prepare the shrimp and vegetables.
Pat the shrimp dry with paper towels and season lightly with black pepper. Ensure all your vegetables are chopped and ready to go.
TIPStir-frying happens quickly, so having all your ingredients prepped (mise en place) is key to success.Cook the shrimp.
- Heat a large skillet or wok over medium-high heat.
- Add half of the olive oil.
- Add the shrimp in a single layer and cook for 1-2 minutes per side, until pink and opaque.
- Remove the shrimp from the skillet and set aside.
TIPAvoid overcooking the shrimp, as they will be returned to the pan later. They should just be cooked through.Sauté the vegetables.
- Add the remaining olive oil to the same skillet.
- Add the minced garlic and grated ginger, and sauté for 30 seconds until fragrant.
- Add the broccoli florets and sliced bell peppers. Stir-fry for 3-4 minutes until they begin to soften.
- Add the snap peas and cook for another 2 minutes until all vegetables are tender-crisp.
TIPKeep the vegetables moving in the pan to ensure they cook evenly and don't burn.Combine and finish the stir-fry.
- Return the cooked shrimp to the skillet with the vegetables.
- Give the sauce a quick whisk again and pour it over everything.
- Stir continuously for 1-2 minutes, until the sauce thickens and coats the shrimp and vegetables.
- Remove from heat.
Serve immediately.
Divide the cooked brown rice among four bowls. Top with the shrimp and vegetable stir-fry. Garnish with thinly sliced scallions and serve hot.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, don't overcrowd the pan. If needed, cook the vegetables in batches.
- 2Ensure your pan is hot before adding ingredients to get a good sear rather than steaming them.
- 3You can add a splash of water while cooking the broccoli and cover the pan for a minute to help it steam and cook faster.
- 4Store leftovers in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Low carb
Replace the brown rice with cauliflower rice or zucchini noodles for a lower-carb version.
vegetarianVegetarian
Substitute the shrimp with 1 block of firm tofu (cubed and pressed) or 2 cups of chickpeas.
quickQuick
Use pre-cooked, frozen brown rice and a bag of frozen stir-fry vegetables to make this meal in under 20 minutes.
high proteinHigh protein
Add 1 cup of shelled edamame along with the snap peas for an extra boost of plant-based protein.
Why this is on our healthy list.
Lean Protein Source
Shrimp is an excellent source of lean protein, which is essential for muscle repair, and helps keep you feeling full and satisfied.
Rich in Fiber
The combination of brown rice and a variety of vegetables provides a high amount of dietary fiber, which supports digestive health and helps manage blood sugar levels.
Packed with Vitamins and Minerals
Broccoli, bell peppers, and snap peas are loaded with essential nutrients like Vitamin C, Vitamin K, and antioxidants that support overall health.
Complex Carbohydrates
Brown rice offers complex carbohydrates that provide a steady release of energy, which is beneficial for managing PCOS symptoms and maintaining stable energy levels.
Frequently asked questions
Yes, this dish is very healthy. It provides a great balance of lean protein from shrimp, fiber-rich vegetables, and complex carbohydrates from brown rice for sustained energy. The sauce is light and made with low-sodium soy sauce.
