A Takeout-Style Shrimp Stir-Fry With Less Salt for About Four Dollars a Bowl
A ginger garlic shrimp stir-fry with crisp peppers and snap peas over brown rice for about $4.15 a serving, with a lighter hand on the salt than takeout.
Ingredients
| frozen raw shrimp, thawed, peeled, and patted dry | 340 g |
| red bell peppers, sliced into strips | 2 |
| sugar snap peas, ends trimmed | 200 g |
| medium carrots, thinly sliced on an angle | 2 |
| garlic cloves, minced | 4 |
| fresh ginger, minced (about a thumb-sized piece) | 30 mL |
| soy sauce, reduced-sodium if you have it | 60 mL |
| cornstarch | 15 mL |
| water | 175 mL |
| honey or sugar | 10 mL |
| canola oil | 30 mL |
| dry brown rice | 375 mL |
Steps
- 1Start the rice. Cook the brown rice according to the package directions, since it needs about 40 minutes, and prep everything else while it simmers.
- 2Thaw and dry the shrimp. Seal the shrimp in a bag and set it in a bowl of cold water for about 10 minutes, then peel if needed and pat very dry with a paper towel.
- 3Mix the sauce. Stir the soy sauce, cornstarch, honey, and water together in a small bowl until smooth, then set it beside the stove.
- 4Heat the pan. Heat 15 mL of the canola oil in a large skillet or wok over medium-high heat until it shimmers.
- 5Sear the shrimp. Add the shrimp in a single layer and cook 1 to 2 minutes per side, just until pink, curled, and opaque, then move them to a plate.
- 6Cook the carrots. Add the remaining oil and the carrots, and stir-fry for 2 minutes.
- 7Add the peppers and peas. Stir-fry the peppers and snap peas for 2 to 3 minutes more, until bright and crisp-tender.
- 8Wake up the aromatics. Push the vegetables to the sides, add the garlic and ginger to the centre, and stir for 30 seconds until fragrant.
- 9Thicken the sauce. Re-stir the sauce, pour it in, and toss everything together until it turns thick and glossy, about a minute.
- 10Finish and serve. Return the shrimp and their juices to the pan, toss to coat until heated through, and serve over the brown rice.
Shrimp brings lean protein with very little saturated fat, about 20 grams of protein per serving with the rice. The peppers, snap peas and carrots add fibre and vitamin C, and brown rice is a whole grain.
Juicy shrimp, crisp snap peas, and sweet red peppers meet in a glossy ginger garlic sauce in this fast, colourful dinner. Once you have everything chopped and waiting beside the stove, the pan part takes about ten minutes.
This shrimp stir-fry feeds four for an estimated $4.15 a serving, served over brown rice that cooks while you prep. Shrimp is a lean protein with very little saturated fat, which makes this a takeout-style meal your heart can live with on a busy Friday.
How do you keep the shrimp tender?
The whole trick to keeping shrimp tender is pulling them the moment they turn pink and curl into loose commas, because a minute too long is what makes them rubbery. They finish heating through when they go back into the hot sauce. Health Canada's safe cooking temperatures list 74°C (165°F) for shellfish, and pearly, opaque flesh is the sign you are there.
Why go easy on the soy sauce?
Regular soy sauce is one of the saltiest things in most kitchens, and this recipe uses 60 mL of it. Choosing a reduced-sodium soy sauce, or cutting the amount slightly and adding a squeeze of lime at the end, keeps the flavour bright with far less salt.
That matters, because Health Canada reports that Canadians already average about 2,760 mg of sodium a day, above its goal of 2,300 mg. Most of that sodium comes from processed and restaurant foods rather than the salt shaker, as our guide to how much salt is too much explains, which makes cooking a takeout favourite at home an easy place to trim.
Can you swap the vegetables?
You can swap the vegetables freely, since the sauce and the timing do most of the work. Frozen green beans or broccoli stand in well for snap peas, and any firm vegetable, such as sliced celery or bok choy, cooks in the same few minutes. If you would rather use chicken, our ginger chicken and broccoli stir-fry builds on the same ginger and soy flavours.
Leftover rice from earlier in the week makes this shrimp stir-fry even faster, so cook a double batch when you can, the same shortcut behind our egg fried rice from pantry staples. Health Canada's food storage chart gives cooked shrimp 1 to 2 days in the fridge, so plan leftovers for the next day. For another fish dinner that comes together on one pan, try our honey garlic salmon.
What makes this a heart-healthy dinner?
Shrimp brings lean protein with very little saturated fat, the combination behind a heart-healthy dinner, and each serving of this shrimp stir-fry lands at roughly 20 grams of protein with the rice included (an estimate). The peppers, snap peas, and carrots add fibre and vitamin C, and brown rice is a whole grain. Canada's food guide notes that whole grains have more fibre than refined grains, and that eating more fibre can help lower the risk of heart disease, stroke, and type 2 diabetes.
Shrimp does contain dietary cholesterol, though what you eat is only part of what shows up on a blood test. If your numbers stay high even when you eat well, our guide to why your cholesterol can be high even if you eat healthy explains why. For a second weeknight option built on the same idea, the one-pan salmon dinner is a good place to start.
Frequently asked questions
Can you use frozen shrimp for a stir-fry?
Frozen raw shrimp works well and is easy to keep on hand for busy nights. Thaw it in a sealed bag in cold water or overnight in the fridge, then pat it very dry so it sears instead of steaming. Cook it until it is pink, curled, and opaque, since Health Canada lists 74°C (165°F) as the safe internal temperature for shellfish.
How do you know when shrimp is cooked?
Shrimp is cooked when it turns pink, curls into a loose C shape, and the flesh looks pearly and opaque all the way through. Health Canada lists 74°C (165°F) as the safe internal temperature for shellfish. Pull the shrimp off the heat as soon as they reach that point, because overcooked shrimp turn rubbery.
How long do shrimp stir-fry leftovers keep?
Refrigerate leftovers in a shallow container within two hours of cooking, and plan to eat them within 1 to 2 days, which is what Health Canada recommends for cooked shrimp. Reheat them to 74°C (165°F), checking with a food thermometer. The shrimp will firm up a little on reheating, so warm them just until hot instead of cooking them again.
Your next step
If you are managing cholesterol, blood pressure, or another heart concern, a plan built around food you actually enjoy is easier to keep than a list of rules. The Medimap Health Hub has more heart-healthy recipes, and you can find a registered dietitian near you to build meals that fit your numbers and your schedule.
Disclaimer: This article is for general information only and is not medical advice. It does not replace a conversation with a doctor or other qualified health professional who knows your history. If you think you are having a medical emergency, call 911 or go to the nearest emergency department.