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Healthy One-Wok Meal: Shrimp and Bok Choy with Gingery Quick Fried Rice

One wok mealI don’t know about you, but I just can’t—really can’t—go from the bloodbath that was my holiday eating to a steady diet of salads and steamed veggies. Like I mentioned yesterday in my post 5 Easy Ways to Add Big Flavor Without Added Fat, this month is all about shifting the balance back to veggies over meat, cutting back on dessert and creating big flavor without added butter and oil. So long as I can refrain from dessert (I think I can, I think I can), this meal fits the bill.

This satisfying stir fry gets it’s “bulk” from piles of tender but hearty bok choy. Dotted with (surprisingly!) nutritious shrimp and served alongside a warming bowl of gingery rice, this is as close to vegetarian cooking as you can get while including animal protein. Feel that balance shifting! And with lots of garlic and ginger, this meal serves up big flavor with just a little more than 2 tablespoons of oil all together, across both dishes.

And have I mentioned how quickly it comes together? If you have leftover rice and shrimp in the freezer, we’re talking 15 minutes including prep.

Bok Choy & Shrimp
Slightly adapted from Steamy Kitchen
serves 3-4

1 1/2 lbs baby bok choy, cleaned and trimmed
1 1/2 Tbsp canola oil
2 cloves garlic, minced
1 tsp grated ginger
1 lb small shrimp, cleaned & deveined
3 Tbsp vegetable, chicken or shrimp broth
salt to taste
1/2 tsp sesame oil
roasted sesame seeds, optional (for garnish)

1. Add oil to a cold wok (or frying pan if you don’t have a wok). Add garlic and ginger and turn heat to medium-high. Cook until ginger and garlic begin to sizzle and become fragrant. When they begin to turn light golden brown, add bok choy and toss to coat each leaf, about 15 seconds.

2. Add shrimp. Toss another 15 seconds before adding broth. Immediately cover and allow to cook for 1 minute. Season with salt and a drizzle of sesame oil. Garnish with roasted sesame seeds.

Gingery Quick Fried Rice
(Note: this recipe is very forgiving; measurements are, as noted, approximate)

(approx) 1 tsp sesame oil
(approx) 1 tsp grated ginger
1 1/2-2 c left over rice
1 egg
soy sauce
2 scallions, chopped

1. If you’re making this with the shrimp and bok choy, your wok will already be hot (over medium-high heat) and have some cooking liquid left over. To that, add sesame oil and ginger. Stirring constantly, cook for about 15 seconds before adding rice.

2. Toss rice, breaking up clumps and coating the grains well. Cook until warmed through, about 2-3 minutes. Push rice to the side and, on the empty side, crack the egg, immediately mixing to a scramble. Once the egg is cooked through, but still soft, toss together with the rice.

3. Turn off heat. Season with soy sauce to taste. Toss in chopped scallion. Serve.

PS: This would be great with some frozen peas mixed in, too!

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