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!
Adapted from Bizzy B. Bakes
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
1 cup vegetable broth
1 tablespoon tamari
2 teaspoons cornstarch
1 teaspoon sesame oil
2 teaspoons splenda
1 tablespoon olive oil
1/2 Vidalia Onion, sliced
1 tablespoon minced fresh ginger
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.