May 23, 2011

Vegetable Stir-Fry

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It is Taste & Create time!  When I received the partner list for this month's event, I went right straight to Bizzy B Bakes blog and started searching.  When I saw the vegetable stir fry, I knew that was what I would be making for certain.  Mainly because I have been being a good girl and not overdoing it with sweets and high calorie foods and I did not want to ruin my good streak!  I also saw that Bizzy had some Crispy Beef Wontons that I do intend to try in the near future - they are baked so they can't be to bad for you!  ;)
I went with the sauce and aromatics for the most part - I just did mine a little differently.  I also went with some different veggies and added some protein to the mix.  I love this place in Latham called The Fresh Market.  I took a trip there the day I was going to make this stir fry and bought some fresh veggies to use in my dish.  Yummylicious!  :) This was definitely a meal under 300 calories (I did not eat any rice) and healthy for you!

Vegetable Stir-Fry
Adapted from Bizzy B. Bakes

The Veggies:
1 cup broccoli florets
3 small carrots, sliced 
2 cups green beans, cut into bite size pieces
8 oz package baby portabello mushrooms, cleaned and quartered
1 small yellow summer squash, sliced (I would say it amounted to about 1-1/2 cups)
1 small red pepper, sliced

The Sauce:

1 cup vegetable broth
1 tablespoon tamari
2 teaspoons cornstarch
1 teaspoon sesame oil
2 teaspoons splenda

The Aromatics:

1 tablespoon olive oil
1/2 Vidalia Onion, sliced
1 tablespoon minced fresh ginger

The Shrimp:

1 lb large raw shrimp, peeled, deveined with shells and tails removed
1 tablespoon tamari sauce
1 tablespoon mirin
1 teaspoon sesame oil
1/2 teaspoon red pepper flakes (adjust this to your own heat tolerance)

Mix all the ingredients for the shrimp together and marinate the shrimp while you chop/cut your veggies.

Once all veggies are chopped and set aside, cook the shrimp on medium high head in a non stick pan until no longer pink, 3-4 minutes.  Remove shrimp from pan and keep warm.  

Place olive oil in pan and cook the aromatics about 2 minutes.  Add the mushrooms and cook 3-4 minutes more until mushrooms start to sweat.  Remove from pan and keep warm. 

Next you will cook the remainder of the veggies - starting with the carrots and adding more oil if needed.  Stir fry the carrots 2-3 minutes, then add the green beans.  Stir fry a few more minutes, place the mushroom mixture back in the skillet with the carrots and beans.  Stir fry a few seconds and then add the remaining vegetables (squash, peppers, broccoli).  Stir fry a few minutes until the vegetables start to look vibrant in color.  Add the broth and shrimp and cook for 1-2 minutes.  Serves 4 people - serve over rice or noodles.


Pegasuslegend said...

I have to say its nice to see you post... have missed you! I love this stir fry.. I am trying so hard to lose some weight and eating healthier food... this is a must try ... love it! Hope all is well with you, nice to see you post again!

Shelby said...

Thanks Claudia! I just haven't been creative lately and honestly, if it weren't for Taste & Create - I may not be posting today! lol. You get stuck in those ruts and when you don't want to eat a lot of stuff you shouldn't be, you tend to not want to blog either!

Patsyk said...

What a gorgeous stir-fry! It makes me want to get busy with some veggies! Nice to see a fabulous post from you!

Rachelle @ "Mommy? I'm Hungry!" said...

ah ha!! I know what you made tonight! =) Gosh it looks good!

(I think I did taste & create before too)

Comfy Cook said...

I am glad you made this. We love a stir fry and I make these often. I do cut down on the fat. I like what you did to this. Very nice.

I am having difficulty posting yours. I could not sign in so I could not post. I am working on it.

It was a pleasure going through you blog. I have been here many times and I always enjoy myself and come away with ideas.

Your blog will not allow me to change to my Bizzy B URL so you get my gluten free site.

Rachel said...

Hi Shelby, hope you are fine. Been a while now.
Vegetables and shrimp ina stir fry.. very novel to me.

Debbi Does Dinner Healthy said...

This reminds me that I have a ton of veggies in the frig just itching to be made into a stir fry!

Leslie said...

I ove a good stir fry...I will take that big ole shrimp on top please!

Nutmeg Nanny said...

I do not stir-fry enough. It's such a delicious way to clean out the fridge and get those veggies in! Love the addition of shrimp :)

Kathleen said...

Shelby this looks amazing. I can't wait to try it! Thanks girlfriend!!!

Elle said...

We love stir fry's! They're so versatile and a great way to get a lot of veggies in one meal. This looks fantastic!

Lisa said...

Mmm, that stir fry is my kind of dish. I'm all about eating healthy (gotta eat healthy most of the day so I can enjoy all my sweets).

Megan's Cookin' said...

Sounds like a great low cal meal. Congrats on doing so well with your eating. I wish I could say the same thing! ;)

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