Shrimp and Broccoli Stir Fry 35/55/25/330

Easy Shrimp and Broccoli Stir Fry courtesy of the Damn Delicious blog has a 35/55/25 split between carbohydrates protein and fat.  I chose to feature this recipe because it is quick to prepare and a complex taste.  Those are two attributes you will not find in many dishes you are trying to make when counting macros.  I usually end up just mixing ingredients together that are easy to weigh. The majority of seasoning and sauces I use have little to no calories.  Taking the little bit of time required to measure the brown sugar and fish sauce is worth the extra time.  You can keep track of just how much of these relatively high calorie sweeteners you are using while adding a ridiculous amount of flavor.  Even with the addition of these 2 sweeteners this dish is still relatively low in carbohydrates and low in protein.  

     If you want to leave out the higher calorie sweeteners you can mix 2 TBS of coconut flour together with 3 packets of stevia and enough water to mix the ingredients into a paste like consistency.  You will have to experiment with the consistency you like, but you should be able to get there with 4-8 TBS of water.  You can then glaze this on the shrimp, or throw it in with the broccoli and shrimp.  You can use this paste as a substitute for the oyster sauce and brown sugar.  

shrimp and broccoli 3

 

Photo Credit: Damn Delicious

If you have never had oyster sauce, it is fantastic.  It is extremely versatile and can be used to sweeten meats or grains.  If you go with the lower calorie paste you will not be disappointed.  Coconut flour is high in protein and fiber and low in carbohydrate.  It also has many of the beneficial fats that are found in Coconut oil.  The Lauric acid and Medium Chain Triglycerides found in Coconut oil have been shown to be very good for improving metabolic function.

Ingredients:

  • 1 tablespoon olive oil
  • 1 1/2 pounds medium shrimp, peeled and deveined
  • 24 ounces broccoli florets*
  • 1 teaspoon sesame seeds
  • 1 green onion, thinly sliced

Sauce Ingredients:

  • 3 tablespoons reduced sodium soy sauce
  • 2 tablespoons oyster sauce
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon brown sugar, packed
  • 1 tablespoon freshly grated ginger
  • 2 cloves garlic, minced
  • 1 teaspoon sesame oil
  • 1 teaspoon cornstarch
  • 1 teaspoon Sriracha, optional

Directions

  • In a small bowl, whisk together soy sauce, oyster sauce, rice wine vinegar, brown sugar, ginger, garlic, sesame oil, cornstarch and Sriracha; set aside.
  • Heat olive oil in a large skillet over medium high heat. Add shrimp, and cook, stirring occasionally, until pink, about 2-3 minutes. Add broccoli, and cook, stirring frequently, until tender, about 2-3 minutes.
  • Stir in soy sauce mixture until well combined and slightly thickened, about 1-2 minutes.
  • Serve immediately, garnished with sesame seeds and green onion, if desire.

Shrimp and Broccoli info

 

Image Credit: Damn Delicious

As you can see the calorie content on this dish is not bad for each serving.  Personally I might add some more broccoli to the stir fry even though the author says this was already 5 cups.  You can always dilute the recipe by increasing the broccoli content compared with the other ingredients to make a more filling yet slightly less tasty dish.  When I threw the ingredients into the nutritiondata database I got the following.

Shrimp and broccoli

The fullness factor and nutrient profile of the dish looks good.  My version clocks in closer to 330 kcal a serving.  I am not sure where the nutrition info from the original recipe came from.  I noticed that it says 0.4 grams of fiber per serving for the original version of the recipe.  Given the 6oz of broccoli a serving I feel there may be a small error in the software that was used.  I would go with the higher calorie version listed directly above to be on the safe side.  The version listed above is for 4 servings of about 330 calories a piece.  Anyway, I hope you get some use out o this excellent stir fry recipe.  

 

 

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