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Healthy Shrimp Stir-Fry with Brown Rice

Healthy Shrimp Stir-Fry with Brown Rice - featured image
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A quick, clean, and protein-packed shrimp stir-fry with fresh veggies and wholesome brown rice, perfect for a nourishing weeknight meal.

Ingredients

Scale
  • 1 pound (450g) peeled and deveined shrimp, medium-sized (wild-caught if possible)
  • 1 cup (190g) uncooked long-grain brown rice
  • 2 cups (150g) broccoli florets, fresh and bite-sized
  • 1 medium red bell pepper, thinly sliced
  • 1 large carrot, julienned or thinly sliced
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, finely grated
  • 2 stalks green onions, thinly sliced
  • 3 tablespoons low-sodium soy sauce
  • 1 teaspoon toasted sesame oil
  • 1 tablespoon olive oil or canola oil
  • Pinch of crushed red pepper flakes (optional)
  • Freshly ground black pepper, to taste
  • Pinch of salt

Instructions

  1. Rinse 1 cup of brown rice under cold water until water runs clear. In a medium saucepan, combine rice with 2 ½ cups water and a pinch of salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 40-45 minutes until water is absorbed and rice is tender. Remove from heat and let sit, covered, for 5 minutes.
  2. While rice cooks, rinse and pat dry shrimp. Slice broccoli into bite-sized florets, thinly slice red bell pepper, julienne carrot, mince garlic, grate ginger, and slice green onions for garnish.
  3. Heat a large skillet or wok over medium-high heat. Add 1 tablespoon olive or canola oil. When hot, add shrimp in a single layer and cook 1-2 minutes per side until pink and curled. Remove shrimp and set aside.
  4. In the same skillet, add more oil if needed. Stir in garlic and ginger, cooking for 30 seconds until fragrant. Add broccoli, bell pepper, and carrots. Stir-fry for 4-5 minutes until veggies are tender-crisp and bright.
  5. Return shrimp to skillet with veggies. Pour in soy sauce and add crushed red pepper flakes if using. Toss and cook for 1-2 minutes to combine flavors and finish cooking shrimp.
  6. Remove skillet from heat. Drizzle with toasted sesame oil, stir gently, then sprinkle with green onions and freshly ground black pepper.
  7. Serve shrimp stir-fry over warm brown rice immediately.

Notes

Pat shrimp dry before cooking to get a good sear. Use medium-high heat and avoid overcrowding the pan. Cook rice ahead or use pre-cooked rice to save time. Substitute jasmine rice or cauliflower rice as desired. For gluten-free, replace soy sauce with tamari or coconut aminos.

Nutrition

Keywords: shrimp stir-fry, healthy dinner, brown rice, quick meal, protein-packed, clean eating, easy recipe, weeknight dinner

Find it online: https://perkypan.com/healthy-shrimp-stir-fry-with-brown-rice-recipe-easy-protein-packed-meal/