Craving a dish that combines the bold flavors of steak and the delicate taste of shrimp, all in one high-protein meal? This high-protein steak and shrimp stir-fry recipe delivers a satisfying blend that’s both quick to prepare and incredibly nutritious. Perfect for fitness enthusiasts or anyone looking to boost their protein intake, this dish is not only vibrant and colorful but also packed with essential nutrients!
Ingredients List
- 1 lb flank steak or sirloin, thinly sliced against the grain
- 1 lb shrimp, peeled and deveined
- 2 cups mixed vegetables (bell peppers, broccoli, snap peas, and carrots)
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 2 tablespoons oyster sauce (optional for added flavor)
- 1 tablespoon cornstarch
- 2 tablespoons vegetable oil (for cooking)
- 3 cloves garlic, minced
- 1-inch piece ginger, minced or grated
- Salt and black pepper, to taste
- Green onions and sesame seeds for garnish (optional)
Substitutions: For a lower-carb option, consider using shirataki noodles or cauliflower rice instead of rice. You can also swap the steak for chicken breast or tofu for a lighter option!
Timing
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
This stir-fry recipe is a quick alternative that saves about 20% of the time compared to traditional stir-fry methods, making it ideal for busy weekdays!
Step-by-Step Instructions
Step 1: Marinate the Steak
In a bowl, combine the sliced steak with 1 tablespoon of soy sauce and the cornstarch. Toss well to coat the meat evenly. Let it marinate for about 10 minutes while you prep the other ingredients. This helps tenderize the meat and enhance flavor!
Step 2: Prepare the Shrimp
In another bowl, season the shrimp with salt and pepper. If you prefer a buttery flavor, feel free to add a splash of lemon juice as well!
Step 3: Heat the Wok or Skillet
Heat 1 tablespoon of vegetable oil in a large wok or heavy skillet over high heat. Ensure the oil is hot enough before adding the steak to achieve a nice sear.
Step 4: Cook the Steak
Add the marinated steak to the hot skillet, making sure not to overcrowd it. Sear on each side for 2-3 minutes until browned and just cooked through. Remove the steak from the skillet and set it aside.
Step 5: Stir-Fry the Vegetables
In the same skillet, add another tablespoon of oil if needed, along with the garlic and ginger. Sauté for about 30 seconds until fragrant, then toss in the mixed vegetables. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
Step 6: Add Shrimp and Sauce
Introduce the shrimp back to the skillet, along with the remaining 2 tablespoons of soy sauce and the oyster sauce (if using). Continue to cook for about 2-3 minutes until the shrimp are pink and opaque.
Step 7: Combine Ingredients
Toss the cooked steak back in and mix everything thoroughly, allowing the flavors to combine for another minute. Adjust seasoning with extra salt and pepper to taste if needed.
Nutritional Breakdown
Here’s a basic nutritional breakdown per serving (based on 4 servings):
- Calories: 380
- Protein: 42g
- Carbohydrates: 18g
- Fat: 18g
- Sugars: 3g
- Sodium: 700mg
This dish is rich in protein and offers a healthy balance of macronutrients, making it an excellent choice for fueling your body’s needs!
Healthy Variations & Substitutes
- Gluten-Free: Use tamari instead of soy sauce and ensure your oyster sauce is gluten-free.
- Low Carb: Replace rice with steamed cauliflower rice for a nutritious, low-calorie option.
- Dairy-Free: This recipe is naturally dairy-free, keeping in line with a healthy lifestyle.
- Vegetarian: Consider using a plant-based protein such as tempeh or extra-firm tofu in place of steak and shrimp.
Serving Suggestions
Serve your high-protein steak and shrimp stir-fry over a bed of fluffy white or brown rice for a complete meal. Alternatively, for a low-carb twist, serve it on a zucchini “noodle” bed or alongside a fresh green salad. Top with sesame seeds and chopped green onions for an added crunch!
Common Mistakes to Avoid
- **Overcrowding the skillet**: Avoid cooking too much at once—this can lead to steaming instead of searing. Cook in batches if necessary!
- **Not letting the skillet get hot enough**: Ensure your cooking surface is hot before adding ingredients to achieve that perfect stir-fry.
- **Under-seasoning**: Taste and season as you go. A little extra soy sauce or a sprinkle of chili flakes can make a significant difference.
Storage & Prep Tips
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it on the stovetop over medium heat. You can also meal prep by chopping the vegetables and marinating the steak and shrimp a day in advance for quick assembly during the week!
Conclusion
This high-protein steak and shrimp stir-fry is not just a feast for the eyes but also a powerhouse of nutrition! Taking only 25 minutes to whip up, it’s perfect for when you need to get dinner on the table quickly. Try it tonight, and let us know how you enjoyed it in the comments below!
FAQs
1. Can I use frozen shrimp for this recipe?
Yes, frozen shrimp can work, but ensure they are fully thawed and patted dry before cooking for the best texture.
2. How do I know when the steak is cooked properly?
To achieve medium-rare, aim for an internal temperature of 135°F (57°C). Use a meat thermometer to check for accuracy.
3. Can I make this ahead of time?
While stir-fry is best enjoyed fresh, you can prepare components ahead of time; marinate the proteins and chop your veggies for quick cooking!
4. What can I substitute for oyster sauce?
If you’re avoiding oyster sauce, consider using hoisin sauce or a mixture of soy sauce and a bit of sugar for a sweet and savory alternative.
5. How can I make this dish spicier?
For extra heat, add sliced fresh chilies, chili paste, or hot sauce during the cooking process.