SHRIMP AND VEGETABILE STIR FRY WITH BROWN RICE
Shrimp and Vegetable Stir Fry with Brown Rice is a nutritious and delicious meal option for Indian weight loss. This dish is packed with protein from shrimp and a variety of colorful vegetables, providing essential vitamins and minerals. The stir fry is flavored with garlic, ginger, and soy sauce, creating a savory and satisfying taste. Served over a bed of wholesome brown rice, this meal is high in fiber and complex carbohydrates, helping to keep you full for longer. It is a low-calorie and low-fat option that can support your weight loss goals while still enjoying flavorful and nutritious food.
INGREDIENTS
For Shrimp and Vegetable Stir Fry:
- 250 grams shrimp, peeled and deveined
- 1 cup mixed vegetables (bell peppers, carrots, broccoli, snow peas, etc.), sliced
- 1 onion, sliced
- 2 cloves garlic, minced
- 1-inch ginger, grated
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce (optional)
- 1 tablespoon olive oil
- Salt and pepper to taste
For Brown Rice:
- 1 cup brown rice
- 2 cups water
- Salt to taste
INSTRUCTIONS
For Brown Rice:
Rinse the brown rice under cold water to remove any excess starch.
In a medium saucepan, combine the rinsed brown rice, water, and salt.
Bring the mixture to a boil, then reduce the heat to low and cover the saucepan with a lid.
Cook the rice for about 40-45 minutes or until tender and all the water is absorbed.
Once cooked, remove from heat and let it sit covered for 5-10 minutes. Fluff the rice with a fork before serving.
For Shrimp and Vegetable Stir Fry:
Heat olive oil in a large skillet or wok over medium-high heat.
Add minced garlic and grated ginger to the skillet and sauté for 1-2 minutes until fragrant.
Add sliced onions and mixed vegetables to the skillet. Stir fry for 2-3 minutes until the vegetables start to soften.
Add the shrimp to the skillet and cook for 3-4 minutes until they turn pink and are cooked through.
Add soy sauce and oyster sauce (if using) to the skillet. Stir well to coat the shrimp and vegetables evenly.
Season with salt and pepper to taste.
Cook for another 1-2 minutes until the flavors are well combined and the vegetables are crisp-tender.
Remove from heat and serve the shrimp and vegetable stir fry over a bed of cooked brown rice.
TIPS
- Use fresh shrimp for the best flavor and texture. If using frozen shrimp, thaw them thoroughly before cooking.
- Feel free to customize the vegetable selection according to your preference and availability. Use a variety of colorful vegetables to make the dish visually appealing.
- You can add additional spices or herbs like red chili flakes, cilantro, or sesame seeds to enhance the flavor of the stir fry.
- Adjust the seasoning and sauces according to your taste preference.
- For added nutrition, you can add other protein sources like tofu, chicken, or beef to the stir fry.
- Make sure not to overcook the shrimp as they can become rubbery. Cook them just until they turn pink and opaque.
- To save time, you can pre-cook the brown rice in advance and refrigerate it for later use.
- Serve the stir fry immediately to enjoy the freshness and crispness of the vegetables.
- Pair this dish with a side of fresh salad or steamed vegetables for a complete and balanced meal.
- Regular exercise and portion control are important factors in achieving weight loss goals. Combine this healthy meal with an active lifestyle for optimal results.
NUTRITION VALUE
- Calories: 300-350
- Protein: 20-25g
- Fat: 8-10g
- Carbohydrates: 40-45g
- Fiber: 5-7g
