SHRIMP AND BROCCOLINI STIR-FRY Serves 2
Does the word “fry” conjure up a terrifying image of fast-food french fries, or perhaps a guttural, nostalgic (and probably guilt-twinged) longing for chicken-fried steak? Well, not all instances of the word "fry" should send you running for the hills, or up them. Contrary to what most Asian takeout options would lead you to believe (I am talking to you, Panda Express), stir-fry is a great way to get a protein-packed, veggie-loaded meal without setting you back three hours on the treadmill. And the best part? You can have dinner on the table in less than fifteen minutes.
Tips and tricks:
Combine water, cornstarch, oyster sauce, soy sauce, red pepper flakes. In a large nonstick skillet, heat 1 ½ teaspoons oil over moderately high heat until hot but not smoking. Add shrimp, and cook until golden and almost cooked through, about 1 minute on each side. Transfer shrimp to a plate. Heat remaining 1 ½ teaspoons oil in skillet over moderately high heat. Sauté ginger (juice) and garlic, stirring, until golden. Add Broccolini and sauce, and cook, stirring occasionally, until Broccolini is just tender, about 5 minutes. Stir in shrimp and cook until just heated through.
Per serving: 339 calories; 30 g carb; 69 g protein; 6 g fiber; 20 g fat
Make it a meal: Serve over brown rice.