Shrimp and Zoodle Stir-Fry
A light yet satisfying stir-fry featuring juicy shrimp, crisp vegetables, and spiralized zucchini noodles. A small portion of brown rice rounds out this healthy, quick weeknight dinner.
For 4 servings
Cook the rice and prepare ingredients.
- In a small saucepan, combine the brown rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for 10-12 minutes or until water is absorbed. Set aside.
- While rice cooks, pat the shrimp dry with paper towels.
- In a small bowl, whisk together the soy sauce and sesame oil to make the stir-fry sauce.
- Have all your chopped vegetables, ginger, and garlic ready by the stove.
TIPHaving all ingredients prepped and ready (mise en place) is the key to a successful stir-fry, as the cooking process is very fast.Stir-fry the aromatics and vegetables.
- Heat the vegetable oil in a large skillet or wok over medium-high heat until it shimmers.
- Add the broccoli florets and sliced bell pepper. Stir-fry for 3-4 minutes until they are crisp-tender.
- Add the minced garlic and grated ginger, and cook for another minute until fragrant.
Cook the shrimp.
Add the shrimp to the skillet. Cook, stirring occasionally, for 2-3 minutes until they are pink and opaque. Do not overcook.
Combine with zoodles and sauce.
- Add the spiralized zucchini noodles to the skillet.
- Pour the prepared soy-sesame sauce over everything.
- Toss gently to combine and cook for just 1-2 minutes, until the zoodles are slightly softened but still have a bite.
TIPZoodles release water and can get mushy if overcooked. Cook them just long enough to heat through.Serve the stir-fry.
Divide the cooked brown rice among four bowls. Top with the shrimp and zoodle stir-fry. Garnish with sliced green onions and sesame seeds before serving immediately.
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, pat the shrimp completely dry before adding them to the hot pan. This helps them sear rather than steam.
- 2Use a large wok or skillet to give the ingredients enough space. Overcrowding the pan will steam the vegetables instead of stir-frying them.
- 3To save time, you can use pre-peeled and deveined shrimp and pre-cut broccoli florets.
- 4The zoodles can be made up to a day in advance and stored in the refrigerator in an airtight container with a paper towel to absorb moisture.
Adapt it for your goals.
Vegetarian
Replace the shrimp with 1 block of pressed, cubed firm tofu or 1.5 cups of shelled edamame. Add them with the broccoli.
gluten freeGluten free
Ensure you use tamari or a certified gluten-free soy sauce instead of regular soy sauce.
ketoKeto
Omit the brown rice entirely to make this a very low-carb, keto-friendly meal.
quickQuick
Use a bag of frozen stir-fry vegetable mix instead of fresh broccoli and peppers to cut down on prep time.
Why this is on our healthy list.
Excellent Source of Lean Protein
Shrimp provides high-quality protein that is essential for muscle repair and building, while being low in fat and calories.
Rich in Vitamins and Minerals
Broccoli and bell peppers are loaded with Vitamin C, an important antioxidant, while zucchini provides potassium and Vitamin A.
Low in Carbohydrates
Using zucchini noodles instead of traditional pasta or noodles significantly reduces the carbohydrate and calorie content, supporting weight management.
Frequently asked questions
Yes, this is a very healthy meal. It's high in lean protein from the shrimp, packed with fiber and vitamins from the vegetables, and low in carbohydrates by using zucchini noodles.