You might think cooking something that looks fancy takes forever, but this shrimp and broccoli stir fry in garlic sauce is super quick and really tastes good. The shrimp are soft while the broccoli stays crunchy, and the garlicky sauce kind of brings it all together. It’s a dish you find in many Asian kitchens and a lot of folks around the world love it.
Eating healthy dont mean you gotta give up flavor. Shrimp and broccoli each pack in nutrients that help you stay on track. Shrimp are full of protein, low in calories, and have omega-3 fats that might help your heart. Broccoli has vitamins C and K and fiber that keeps your tummy happy. Put them together and you’ve got a meal that’s both tasty and good for you.
In this article, i'll walk you through making shrimp and broccoli stir fry in garlicky sauce step by step. You’ll see the full recipe, some tips that i learned the hard way, and answers to common questions so your dish comes out just right. Whether you know your way around a kitchen or you’re just starting out, this guide is supposed to be easy to follow and fun to try.
Understanding Shrimp and Broccoli Stir Fry
Stir-frying means you cook food fast in a little bit of very hot oil. It comes from China but now loads of people cook this way because it’s quick and keeps food fresh. You stir and toss stuff in a wok or in a pan, and in minutes you get a dish with bright colors and big taste. Plus, it’s pretty simple once you get the hang of it.
Nutritional Benefits of Shrimp
Shrimp are pretty awesome for a healthy diet. They’re low in calories so they don’t pack on pounds, but they do have lots of protein which your muscles need. They also got omega-3 fats, the kind that help your heart stay in good shape. Eating shrimp now and then can even help your brain work better.
Nutritional Benefits of Broccoli
Broccoli is often called a superfood, and for good reason. It’s got fiber for your digestion and to help you feel full. It’s also loaded with vitamins C and K that keep your immune system strong and your bones healthy. The antioxidants in broccoli fight off damage in your body. Together with shrimp, this veggie makes the dish both yum and really good for you.
Why Garlic Sauce?
Garlic sauce is what takes this stir fry from ok to really good. Garlic smells strong and tastes awesome, and it’s supposed to help fight inflammation and boost your immune system too. Some people say it can even lower blood pressure. So adding garlic sauce not only makes your food taste better, but it’s kind of healthy too.
Ingredients for Shrimp and Broccoli Stir Fry
Here’s what you need to make this dish. The main stuff is pretty simple, and i added a few extras that make the flavor pop.
Main Ingredients
- Shrimp: 1 lb, peeled and deveined
- Broccoli: 2 cups, cut into florets
- Garlic: 4 cloves, minced
Additional Ingredients
- Soy Sauce: 2 tablespoons, for flavor
- Oyster Sauce: 1 tablespoon, for richness
- Vegetable Oil: 1 tablespoon, for cooking
- Salt and Pepper: to taste
Equipment Needed
- Stir-fry Pan or Wok: for high heat cooking
- Spatula: to stir and toss
- Chopping Board and Knife: to prep veggies
Detailed Recipe for Shrimp and Broccoli Stir Fry in Garlic Sauce
Preparation Time and Serving Size
Total time: about 20 minutes. Serves 4 people.
Ingredients List
- 1 lb shrimp, peeled and deveined
- 2 cups broccoli florets
- 4 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce
- 1 tablespoon vegetable oil
- Salt and pepper to taste
Directions
- Prep the Ingredients: Wash and chop broccoli into bite-sized pieces. Peel and devein shrimp if needed.
- Make the Garlic Sauce: In a bowl, mix soy sauce, oyster sauce, garlic and ginger.
- Cook Shrimp: Heat oil in a wok or pan on high. Add shrimp and cook for 2–3 minutes until they turn pink and curl.
- Add Broccoli: Toss in broccoli and stir-fry for another 2–3 minutes until it’s bright green and still crunchy.
- Combine Everything: Pour in the sauce and stir-fry for 1 more minute so everything’s coated.
- Serve: Take off the heat and put on a plate. Goes great with rice or noodles. Sprinkle sesame seeds if you want.
Cooking Tips
Keep an eye on the shrimp so they dont overcook and get rubbery. Also watch the broccoli color and crunch—dont let it go too soft. Always keep the heat high for the best texture.
Variations and Customizations
Protein Alternatives
If you dont like shrimp, you can use:
- Chicken: Thin slices cook fast.
- Beef: Thin flank steak is tasty.
- Tofu: Cut in cubes and fry until golden.
Vegetable Add-ins
Add other veggies like:
- Bell Peppers: For sweetness and color.
- Snap Peas: For extra crunch.
- Carrots: Thin sticks for a sweet bite.
Different Sauces
Try other sauces if you want:
- Teriyaki Sauce: For a sweeter taste.
- Sesame Oil: A splash adds nuttiness.
- Chili Sauce: If you like it spicy.
Health Considerations
Allergies and Considerations
Shrimp is a common allergen. If someone cant eat shellfish, swap in chicken or tofu. And if you need gluten-free, pick a soy sauce that’s gluten-free.
Caloric Content
One serving (about 1½ cups) has around 300–350 calories depending on your exact ingredients. Remember to count rice or noodles if you add them.
Meal Preparation and Storage
Meal Prepping
This dish is great for meal prep. You can chop veggies and marinate shrimp ahead of time, then just stir-fry when you’re ready.
Storage Instructions
Store leftovers in an airtight container in the fridge for up to 3 days. To reheat, warm in a pan on low or microwave, but dont overcook the shrimp.
Conclusion
Recap of Recipe and Benefits
This shrimp and broccoli stir fry with garlic sauce is quick, healthy, and full of flavor. The tender shrimp, crunchy broccoli, and garlicky sauce make a meal that’s both tasty and good for you.
Encouragement to Experiment
Feel free to try new ingredients or sauces. Cooking is all about making stuff you like, so have fun and mix it up!
FAQs
What type of shrimp is best for stir fry?
Medium to large shrimp cook fast and have a nice texture. Look for ones labeled U21-25, which means 21–25 shrimp per pound.
Can I use frozen shrimp for this recipe?
Yes, just thaw them first. Put them in the fridge overnight or seal in a bag and submerge in cold water for about 30 minutes.
What can I substitute for oyster sauce?
You can mix soy sauce and hoisin sauce instead, or use mushroom sauce if you want it vegetarian.
How do I know when shrimp are cooked?
They turn pink and opaque and curl a bit. If they coil up super tight they’re probably overcooked and rubbery.
Is this dish suitable for meal prep?
Absolutely. Prep the ingredients in advance, store them separately, and stir-fry when you’re ready. It reheats well.
Shrimp and Broccoli Stir Fry in Garlic Sauce
Equipment
- 1 wok or large skillet
- 1 cutting board
- 1 measuring cups and spoons
- 1 whisk
- 1 serving spoon
Ingredients
- 1 lb large shrimp, peeled and deveined
- 4 cups broccoli florets About 12 oz or 340 g.
- 2 tablespoons vegetable oil
- 4 cloves garlic, minced
- 1 teaspoon fresh ginger, minced
- 3 tablespoons soy sauce
- 2 tablespoons oyster sauce
- 1 tablespoon cornstarch Mixed with 2 tablespoons water for thickening.
- 1 teaspoon sesame oil
- to taste salt
- to taste pepper
- as needed cooked rice or noodles For serving.
Instructions
- Start by preparing all the ingredients. Peel and devein the shrimp, wash and cut the broccoli into small florets, and mince the garlic and ginger.
- In a small bowl, mix together the soy sauce, oyster sauce, and sesame oil. Set aside.
- Heat the vegetable oil in a wok or large skillet over medium-high heat.
- Add the minced garlic and ginger to the hot oil. Stir-fry for about 30 seconds until fragrant, but do not let them burn.
- Add the shrimp to the wok and stir-fry for 2-3 minutes until they are pink and opaque.
- Add the broccoli florets and continue to stir-fry for another 3-4 minutes until the broccoli is bright green and tender-crisp.
- Pour the sauce mixture over the shrimp and broccoli, and stir to coat everything evenly.
- Add the cornstarch mixture to the wok, stirring continuously until the sauce thickens, which should take about 1 minute.
- Season with salt and pepper to taste. Stir well to combine.
- Remove from heat and serve immediately over cooked rice or noodles.
Leave a Reply