Trainer Healthy Recipe Shrimp and Vegetable Bowls

Healthy Recipe, Shrimp and Vegetable Bowls

Try this this health-packed, one-bowl meal adapted from a recipe in Michelle Braxton’s “Supper with Love.” No fancy ingredients needed. The trick is to cook the vegetables and shrimp separately, but in a pan that’s just hot enough to turn the surface of a nice shade of golden. A dab of butter is added in the last minute when the shrimp are almost done, along with the garlic and tamari, bringing out the garlic’s aroma without burning it.  Squeeze citrus over the shrimp and you’re ready to assemble your bowl with the cooked veggies and grain of choice. Serves 3-4. RECIPE HERE – Susan Puckett

Ingredients

3 or 4 tablespoons Spicy Mayo Sauce (recipe below)

Shrimp and Vegetables:

• 1-pound large shrimp, peeled and deveined (thawed if frozen)
• ½ teaspoon fine sea salt
• 6 or 7 grindings freshly ground black pepper
• 1 tablespoon canola or other neutral oil (plus more as needed)
• 1 medium zucchini, halved lengthwise and thinly sliced
• 1 medium yellow onion, thinly sliced
• 1 red bell pepper, cored and cut into strips or bite-size pieces
• 1 tablespoon unsalted butter
• 1 garlic clove, minced
• 1 tablespoon tamari or soy sauce
• ½ lemon or lime

For assembly:

• 2 cups cooked brown rice, quinoa, or other grains
• ¼ cup sliced green onions
• 2 tablespoons toasted sesame seeds

Instructions

1. Make the Spicy Mayo Sauce as directed below; refrigerate until serving.
2. Place the shrimp in a bowl and season lightly with salt and pepper; set aside.
3. In a large nonstick or cast-iron skillet, heat the oil over medium-high heat. Add the zucchini slices, onions, and bell pepper and cook, undisturbed, on one side about 3 minutes, or until vegetables begin to turn caramelize. Give it a stir and sauté until the onions and peppers are softened and the zucchini is cooked through but still a bit firm, 3 to 5 minutes. Transfer the vegetables to a bowl and set aside.
4. Add a little more oil to the skillet if needed and set on medium heat. Add the shrimp and cook on one side until pink and slightly caramelized, about 2 minutes. Flip the shrimp and cook on the other side a minute or two longer, just until pink and opaque, taking care not to overcook. Add the butter and once melted, add the garlic and tamari and sauté until fragrant, about 30 seconds.
5. Squeeze the lemon or lime juice over the shrimp and season with a little salt and pepper if desired. Remove from the heat.
6. Assemble the bowls: Add a scoop of rice or grain of choice to each bowl. Top with shrimp and vegetables. Drizzle with some of the Spicy Mayo Sauce, sprinkle with scallions and sesame seeds, and eat.

Spicy Mayo Sauce

Makes about 2/3 cup

Ingredients

• ½ cup mayonnaise (vegan is fine)
• 1 tablespoon Sriracha or other hot chili sauce, or to taste
• 1 tablespoon tamari or soy sauce
• 1 tablespoon toasted sesame oil
• 1 tablespoon water, plus more, as needed

Instructions

1. In a small bowl, whisk together the mayonnaise, Sriracha, tamari or soy sauce, sesame oil, and 1 tablespoon of water, or enough to achieve desired consistency.
2. Transfer to a small airtight container and refrigerate until ready to serve, or up to a week.

—  Susan Puckett is an Atlanta-based food writer and cookbook author.

cookbook author.