Low-Fat Shrimp Stir-Fry (Mild, Not Spicy)

Takeout stir-fry is often oily and spicy. This one is not. It uses 2 teaspoons of oil for the whole pan and a mild ginger-soy sauce. Shrimp cook in about 3 minutes, so dinner is ready fast. One bowl gives you 26 g of protein for about 170 calories.

Serving size: 1 bowl, about 1 1/4 cups (about 10 to 12 medium shrimp with vegetables). Makes: 3 bowls.

Why This Works on GLP-1

• Low in fat. Each bowl has about 4 g of fat. Shrimp are naturally very lean.
• Mild sauce. Ginger, garlic, and low-sodium soy sauce. No chili, no hot sauce.
• Protein first. Shrimp give most of the 26 g of protein in each bowl.
• Soft vegetables. The vegetables are steamed in the pan until tender, not left crunchy.

Ingredients

For the stir-fry (3 bowls):

• 12 oz peeled, deveined raw medium shrimp (340 g), thawed if frozen
• 2 cups small broccoli florets (182 g)
• 1 medium carrot, thinly sliced (61 g)
• 1 cup snow peas, ends trimmed (63 g)
• 2 tsp canola oil (9 g)
• 2 tbsp water, for steaming (30 ml)

For the mild sauce:

• 2 tbsp low-sodium soy sauce (30 ml / 32 g)
• 1/4 cup water (60 ml)
• 1 tsp cornstarch (about 3 g)
• 1 tsp grated fresh ginger (2 g)
• 1 garlic clove, minced (3 g)

Instructions

1. Stir the sauce ingredients in a small bowl until the cornstarch dissolves.
2. Pat the shrimp dry with paper towels.
3. Heat 1 tsp of oil in a large nonstick skillet over medium-high heat.
4. Add the shrimp in one layer. Cook 1 to 2 minutes per side, until pink and opaque. Move them to a plate.
5. Add the remaining 1 tsp oil, the carrot, and the broccoli. Stir for 1 minute.
6. Add 2 tbsp water and cover. Steam for 3 minutes. Add the snow peas and cook 1 to 2 minutes more, until tender.
7. Stir the sauce again and pour it in. Return the shrimp. Stir for 1 minute, until the sauce thickens and coats everything.
8. Divide into 3 bowls, about 1 1/4 cups each.

Do not overcook the shrimp. They turn rubbery fast. They are done when they curl into a loose C shape.

Why Shrimp?

Based on USDA data, raw shrimp have about 20 g of protein and only 0.5 g of fat per 100 g. Frozen peeled shrimp are sold in most US grocery stores. They thaw in about 10 minutes in a bowl of cold water.

Nutrition Per Serving (1 Bowl)

Values are calculated from USDA FoodData Central (SR Legacy) for the ingredients above. Rice is not included.

With 1/3 cup (53 g) cooked white rice: add about 70 calories and 15 g carbs per bowl.

Sodium: about 500 mg per bowl. Frozen shrimp often contain added salt, so check the label.

Tips

Storage

Keep leftovers in a covered container in the fridge for up to 2 days. Shrimp do not freeze well once cooked.

Meal prep

Cut the vegetables and mix the sauce the night before. Keep them in separate covered containers. Cooking then takes about 10 minutes. To reheat a bowl, cover it and microwave for 60 to 90 seconds.

Variations

• Chicken: use 12 oz (340 g) thinly sliced chicken breast. Cook it 5 to 6 minutes until no longer pink.
• Softer vegetables: steam them 2 minutes longer.
• Less sodium: use 1 tbsp soy sauce and 1 tbsp water.

Want a breakfast with the same protein focus? Try our GLP-1 Friendly High-Protein Breakfast Egg Bites. For more ideas and a simple plate guide, see our GLP-1 friendly recipes guide.

FAQ

Is shrimp stir-fry a good choice on GLP-1 medication?

This version can work well because it is low in fat and mild. Each bowl has 26 g of protein. Ask your doctor or a registered dietitian what fits your needs.

How do I keep stir-fry from being greasy?

Use a nonstick skillet and only 2 tsp of oil for the whole batch. Steam the vegetables with a little water instead of adding more oil.

Can I use frozen shrimp?

Yes. Thaw them in a bowl of cold water for about 10 minutes, then pat them dry before cooking.

This content is for informational purposes only and is not medical advice. Talk to your doctor or a registered dietitian about your nutrition while on GLP-1 medication.