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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 1-½ 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
½ 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
½ 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.
Megan's Cookin'
Sounds like a great low cal meal. Congrats on doing so well with your eating. I wish I could say the same thing! 😉
Lisa
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).
Elle
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!
Kathleen
Shelby this looks amazing. I can't wait to try it! Thanks girlfriend!!!
Nutmeg Nanny
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 🙂
Leslie
I ove a good stir fry...I will take that big ole shrimp on top please!
Debbi Does Dinner Healthy
This reminds me that I have a ton of veggies in the frig just itching to be made into a stir fry!
Rachel
Hi Shelby, hope you are fine. Been a while now.
Vegetables and shrimp ina stir fry.. very novel to me.
Comfy Cook
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.
Rachelle @ "Mommy? I'm Hungry!"
ah ha!! I know what you made tonight! =) Gosh it looks good!
(I think I did taste & create before too)
Patsyk
What a gorgeous stir-fry! It makes me want to get busy with some veggies! Nice to see a fabulous post from you!
Shelby
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!
Pegasuslegend
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!