Shrimp and broccoli stir-fry
An express shrimp and broccoli stir-fry lifted with garlic and ginger: light, protein-rich and crunchy, built for cutting.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle300 g peeled shrimp
- check_circle250 g broccoli
- check_circle1 red bell pepper
- check_circle30 g soy sauce
- check_circle14 g sesame oil
- check_circle1 clove garlic
- check_circleGinger
Method
- 1Cut the broccoli into small florets and slice the pepper.
- 2Sear the vegetables over high heat in the sesame oil for 5 minutes.
- 3Add the shrimp, garlic and ginger, and cook for 4 minutes.
- 4Deglaze with the soy sauce and serve at once.
The minute seafood stir-fry
This shrimp and broccoli stir-fry is an express, tasty cutting dish: 36 g of protein for 260 kcal and only 8 g of fat. The shrimp cook in minutes, the broccoli and pepper keep their crunch, the soy-sesame-ginger sauce flavours without weighing it down. Ready in twenty minutes, it is the homemade Asian meal that fits your macros perfectly.
The sauce, to watch
Like any stir-fry, the trap is the sauce. Store-bought Asian sauces are often very sugary. Here, soy sauce, garlic and ginger flavour for almost zero calories; sesame oil brings the typical taste (one spoon is enough, it's aromatic). For a heartier dish for balance or bulking, add rice or noodles.
Wok technique
Prep everything ahead (it cooks fast), then sear over high heat. First stir-fry the broccoli and pepper so they stay crunchy, add the garlic and ginger, then the shrimp at the end (3-4 minutes, ready as soon as they turn pink). Don't overcrowd the pan or it boils instead of frying. Deglaze with the soy sauce.
Shrimp, the athlete’s express protein
Shrimp are one of the most practical proteins there is: lean (36 g of protein here for barely 8 g of fat), they cook in three to four minutes and pair with anything. Frozen, they keep for months in the freezer and thaw in minutes — the perfect backup food for an improvised protein meal.
Their only point to watch is cooking: beyond a few minutes, they turn rubbery. Always add them at the end, and the moment they turn pink and curl into a C, take them off the heat. Long discouraged because of their cholesterol, they are in fact very suited to an athlete's diet, dietary cholesterol having little effect on blood cholesterol in most people.
What to pair it with
To vary seafood stir-fries and skillets, these recipes extend the idea.
Key takeaways
- 36 g protein for 260 kcal: an express, fragrant cutting stir-fry.
- Beware sugary sauces: soy, garlic, ginger are enough.
- Shrimp 3-4 min (pink); crunchy broccoli over high heat.
- Add rice or noodles to shift to balance/mass.
Frequently asked questions
What’s the difference from the turkey and broccoli stir-fry?
The logic is the same (lean protein + broccoli + soy sauce), but shrimp cook faster than turkey and bring a briny note. They are even leaner. Alternate the two to vary flavours without changing your goal.
How do you keep broccoli crunchy in a stir-fry?
Cut it into small florets, sear it over high heat 5-6 minutes without drowning it, and don't cook it longer. If you want it a bit more tender, blanch it 2 minutes before stir-frying. Crunchy broccoli keeps its colour, nutrients and texture.
Can you use frozen shrimp?
Yes: thaw them in the fridge or under cold water, pat them dry well, and add them at the end so you don't overcook them. They are convenient, cheap and good quality for a stir-fry.
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