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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.