By Trish Coffman
Stir-fry is an easy way to pile your plate high with crisp-tender, flavorful vegetables and lean protein – two foods in high demand whether you’re in training or just looking for a healthy meal.
Cook this in a seasoned wok or large nonstick skillet and be sure to use oil with a high smoke point (we suggest avocado oil). Make sure your pan is on the highest heat setting (you’ll know it’s hot enough when you sprinkle the surface with a few drops of water and they immediately evaporate).
You will need:
For the sauce
- 1 ¼ C canned light coconut milk
- 2 tbsp soy sauce or tamari
- 2 tsp honey
- 1 to 2 tbsp canola or avocado oil
- 1 tsp crushed red pepper flakes
- 1 ½ tbsp minced garlic
- 2 tbsp curry powder (homemade tastes the best)
- ½ C chopped mint, basil or cilantro
For the stir fry
- 1 lb large raw shrimp, peeled and deveined
- 1 tsp canola or avocado oil
- Kosher salt and freshly ground black pepper
- 2 C vegetables (such as broccoli, cauliflower, carrots and snow or snap peas), chopped so that all pieces are roughly the same size
- Garnishes, such as chopped nuts (cashews, almonds, or peanuts) and scallions
In a small bowl, whisk together the coconut milk, soy sauce and honey. Heat the oil in a wok or skillet for about 30 seconds, then add the red pepper flakes, garlic and curry powder. Heat until just fragrant (about 15 seconds). Add the coconut milk mixture and bring to a boil. Simmer until the sauce thickens slightly, a few minutes. Remove from heat and pour into a bowl.
Toss the shrimp with about a teaspoon of oil, a generous pinch of kosher salt and pepper. Stir-fry in a hot wok until pink and curled up, turning as necessary to cook both sides. Remove shrimp from the wok and set aside.
Add the vegetables in order of how long they take to cook (broccoli, carrots and cauliflower will take the longest; fresh greens will cook quickly, so add them at the end). Stir-fry vegetables – tossing and turning frequently – until they are bright, but still retain a bit of “bite,” or slight crunch. Add the shrimp back into the wok with the vegetables and drizzle the sauce down the side of the wok, tossing to combine. Serve with cooked brown rice or quinoa.