Quick and Healthy: A Weeknight Meal

By Caroline – June 29, 2011


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:

  • Any oil with a high smoke point, like sunflower oil or peanut oil, makes for a healthier and more flavorful alternative to vegetable oil.
  • A bag of peeled and deveined frozen shrimp is often not only cost effective, but also easy to keep on hand. Got extra peppers left over from another meal? Break out the shrimp and whip up some stir-fry.
  • Peeling ginger can be tedious. Save yourself the trouble, and grate it in its entirety over a small dish. When you have the desired amount, squeeze over your sauce ingredients—your dish will get the flavor it needs.


  • 1 tablespoon vegetable oil
  • ¾ lb large shrimp, peeled and deveined
  • 1 ½ teaspoons grated fresh ginger
  • 1 teaspoon minced garlic
  • 8 oz bunch of Broccolini, cut into diagonal slices
  • ½ cup water
  • 1 teaspoon cornstarch
  • 3 tablespoons oyster sauce
  • 3 tablespoons soy sauce
  • ½ teaspoon dried hot red pepper flakes, or to taste


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.


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