The High-Protein Bariatric Cookbook: Essential Recipes for Recovery and Lifelong Weight Management by Staci Gulbin MS MEd RD

Author:Staci Gulbin MS MEd RD [Gulbin MS MEd RD, Staci]
Language: eng
Format: azw3
Publisher: Rockridge Press
Published: 2020-09-01T00:00:00+00:00

Broccoli and Garlic Shrimp Stir-Fry

SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 25 MINUTES

When you need a break from meat but still want a savory flavor, this stir-fry option is just what you’re looking for. The garlic and onion flavors provide just the right amount of potency without overpowering the light protein profile of the shrimp. Pair with more vegetables or a protein- and fiber-rich grain like quinoa for a filling meal option.

2 pounds raw shrimp, deveined

1 tablespoon extra-virgin olive oil

1 cup diced yellow onion

1 medium bell pepper, diced

2 cups chopped broccoli florets

1 teaspoon garlic powder

¼ teaspoon salt

½ cup water

1 . In a large pot, bring a large amount of water to a boil. When the water is boiling, add the shrimp. Cover and reduce the heat to medium. Cook for 5 minutes, or until shrimp turn pink. Remove from the heat, drain the water, and add cold water to the pot. Let the shrimp sit in the cold water for about 5 minutes.

2 . Drain the water and peel the shrimp. Place the peeled shrimp in a large bowl and set aside.

3 . Coat a large skillet with the oil and heat over medium-high heat. Add the onion and bell pepper. Cook for 5 minutes, or until the onion is translucent and the pepper is softened slightly.

4 . Add the broccoli, garlic powder, salt, and ½ cup water. Cover and cook for 5 to 7 minutes, or until the broccoli is cooked slightly.

5 . Add in the steamed shrimp and stir frequently for 2 to 3 minutes until all ingredients are combined. Enjoy warm.

STORAGE TIP: Store leftovers in an airtight container in the refrigerator for up to 3 days.

Serving Recommendations

GENERAL: 1 full serving

PER SERVING (12 SHRIMP + 1 CUP VEGETABLES): Calories: 235; Protein: 35g; Fat: 4g; Carbohydrates: 10g; Fiber: 3g; Sugar: 4g; Sodium: 166mg

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