Lemond Nutrition Articles

Shrimp Stir Fry - On The Grill

By Angela Lemond, RDN, CSP, LD // Sep 29, 2015

Our big house project this summer was the construction of an outdoor room that has a full set-up to amp up our family and friend entertainment past-time.  The grill we had installed got me excited to experiment with some new ways to cook our indoor food.  Back in the day most people had charcoal grills and it was difficult to control the temperature and flame height, which really limited your choices.  But now with the gas grilling and even the infrared grilling -- the sky’s the limit!    We even made pizza on the grill over the summer and they turned out fabulous!

I would love to see more women out on the grills.  Don’t worry guys, I’m not dethroning you from your sacred spot.  So no hate mail!  The reality is that more men are in the kitchen as the primary cook in the home.  Why not pull the ladies outside for a little girl on the grill time?  I think the non-stereotypical rolls with food and cooking is wonderful.

Men or women, here’s a fun and super easy recipe that you can do on the grill in no time flat.  The weather is cooling down and it's a great time to experiment out on the grill with some non-traditional things other than just grilled meat.  I made a point to keep the ingredients simple and fresh for maximum participation.

Stir Fry Shrimp On The Grill
1 lb deveined medium shrimp, no tail, raw
1 T cornstarch
4 cups raw vegetables
2 1T sesame oil
1T + 1T canola or vegetable oil
¼ cup low sodium soy sauce
2 cloves of garlic, minced
1-2 T sesame seeds

In addition to a gas grill, you will need to other major cooking items to pull this stir fry off.  First, you need a grill basket.  You can get them at any grilling or specialty cooking store.  We got ours at Barbecues Galore.  Second, you need a wok or deep sauté pan.

  1. Pat the shrimp dry with some paper towels.  Sprinkle cornstarch on top of the shrimp until evenly distributed.
  2. Turn grill onto high heat and allow to get adequately hot.  Spray grilling basket with non-stick cooking spray and then add the shrimp to the basket.  Grill on high heat for 1 minute and then remove from heat.  Set aside.
  3. In a separate mixing bowl, mix vegetables with 1 T sesame oil and 1T canola oil.  Mix well.  Put grilling basket back onto the high heat and add vegetables.  Grill for 2 minutes.
  4. In a wok or saute pan on medium-high heat, add 1 T canola oil and minced garlic.  Saute until soft, but not brown.  Add the grilled vegetables, shrimp and soy sauce.  Cook for 2-3 minutes or until shrimp is nice and pink.  Pull from heat and sprinkle sesame seeds over mixture.
  5. Serve hot over rice or noodles.  We enjoyed our stir fry served over jasmine rice.

We actually have an infrared burner on our grill so we put the sauté pan over that for the final finish.  Infrared burners get very hot, so you don’t have to put food on them long before they are cooked through!

Shrimp is a wonderful low-fat protein that cooks up fast on nights that you are especially tight on time.  The new dietary guidelines that are coming out before the end of the year are going to lift the restrictions on dietary cholesterol, so hopefully shrimp won't be as voodoo for some.  Stir fry meals in general, though, are a great way for the family to get a color variety of vegetables (and nutrition!) in one meal.  In this recipe, we used the different colors of bell peppers, red onion and mushrooms.  But you could add any vegetables from broccoli, squash, baby corn to even some dark greens such as bok choy, spinach or kale.  For faster prep time, get veggies that are already pre-cut.   

Now it's your turn.  Try it and let me know what you think.  I'd love to hear all the new ways you are using your grill this season.


Share this Article


Filed Under: Recipes, Meal Ideas, On The Grill

Comments

There are no comments for the post yet.

Add A Comment