Stir-fries are quick, versatile, and pack a variety of flavors and textures into a one-pot meal. This shrimp and pineapple version features a colorful variety of snap peas, pineapple, basil, and bell pepper. You can switch up the vegetables for any you have on hand and add a different protein like chicken or tofu. No matter how you mix it up, it cooks in about 15 minutes, making it a great, healthy option for a busy week night.
Summer Shrimp and Pineapple Stir-Fry
Makes 6 servings (about 2 cups each). Per Serving: 270 calories, 3.5 g total fat (0 g saturated fat), 33 g carbohydrate, 29 g protein, 7 g fiber, 640 mg sodium. Prep Time: 20 minutes Cook Time: 15 minutes
- 2 tsp olive oil (divided)
- 1.5 lbs raw shrimp (peeled and deveined (can be fresh or thawed from frozen))
- 2 large heads of broccoli (chopped)
- 2 cups fresh snap peas
- 1 red bell pepper (chopped)
- 2 cloves garlic (minced)
- 1 8 oz. can sliced water chestnuts
- 1/2 medium whole pineapple (chopped)
- 1 small bunch or about 12 basil leaves (thinly sliced)
- 2 tsp sesame seeds
- 1/4 cup reduced sodium tamari
- 1/2 cup cold water
- 1 Tbsp lime juice
- 2 Tbsp finely grated ginger (or 1 tsp powdered ginger)
- 2 tsp cornstarch
- 1 tsp honey (can sub agave or brown sugar)
- Dash or red pepper flakes (if desired)
- Prepare teriyaki sauce by mixing all ingredients in a small bowl. Set aside.
- Heat 1 tsp of olive oil in a saucepan over medium high heat. Add shrimp and cook, stirring frequently for about 2-4 minutes, or until shrimp are pink and opaque. Remove shrimp from pan to a plate or bowl and set aside.
- Heat the remaining olive oil in a large saucepan or wok over medium high heat. Add broccoli, snap peas, peppers, and garlic to the pan. Saute, stirring frequently, for 2-3 minutes.
- Add the teriyaki sauce and reduce heat to medium and cover pan with a lid. Cook for an additional 5 minutes.
- Remove lid and add shrimp, water chestnuts and pineapple. Cook for an additional 1-2 minutes, or until vegetables are fork tender.
- Serve on its own or over brown rice, quinoa, or another whole grain of your choice. Finish with a garnish of thinly sliced basil and sesame seeds.
Sonja Goedkoop, MSPH, RD, is the Manager of Nutrition and Wellness at Zesty, Inc. She is passionate about helping others improve their health through diet and physical activity and believes eating nutritious food should be easy and taste great. You can follow her on Twitter @SonjaGoedkoopRD.
Source: (AICR) American Institute for Cancer Research – aicr.org