May 21, 2024


Free For All Food

Kitchen area on Call: Shrimp and Broccoli Stir-Fry for the Hectic Medical professional

1 thing I learned as a solitary father boosting twin daughters, when doing the job comprehensive-time as a internet marketing govt, was that dinnertime meals experienced to be speedy, balanced and come with lunch-completely ready leftovers. And the easiest, most effective way I uncovered to make all those foods was making use of a carbon steel wok.

When you can undoubtedly choose the deep dive into mastering to prepare genuine Asian cuisine, that expertise is unneeded to embrace the gain of this economical, invaluable kitchen workhorse. With a several easy tips, your wok turns into the crucible for a limitless wide range of delicious, healthful, rapid and effortless-to-clear-up foods.

There are a few key food classes to a wok meal:

  1. Aromatics: ginger and garlic
  2. Protein: beef, hen, shrimp, fish and tofu
  3. Veggies: broccoli, bok choy, asparagus, carrots and peppers, among others

As far as approaches go, there are just two essentials: chopping and mincing.

That is it. Significantly. Chop some veggies and protein of your choice into approximately equal (chunk-dimension) chunks mince or grate your aromatics. And get all set to have a food in 10 or so minutes.

In this article is a shrimp and broccoli stir-fry to get you begun on the path to starting to be BFFs with your wok. While this recipe phone calls for creating a sauce from scratch, I’m a company believer in the perform smarter, not more challenging, approach to meal prep. There are some really wonderful tasting, higher-good quality bottled stir-fry sauces on the shelves. Grab a single, skip the aromatics and sauce prep, and pour on the sauce of your choosing as the last stage, employing plenty of to coat the veggies and protein without drowning them.

A different bonus to wok foods? Uncomplicated cleanup: You will be washing just a wok, a cutting board, a knife, a spatula, and a pot for noodles or rice, if used. Fairly good return on investment for a swift and nutritious meal!

—Jack Sonni, author, musician and foodstuff lover, regarded as the “other guitar player” in Dire Straits


generate: 4 SERVINGS

prep time: 10 MINUTES

prepare dinner time: 10 MINUTES


  • 2 tablespoons vegetable oil
  • 1 1/2 kilos medium shrimp, peeled and deveined
  • 24 ounces (about 5 cups) broccoli florets
  • 1 teaspoon sesame seeds

FOR THE SAUCE (Or USE your Beloved bottled sauce)

  • 3 tablespoons minimized sodium soy sauce
  • 2 tablespoons oyster sauce
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon brown sugar, packed
  • 1 tablespoon freshly grated ginger
  • 2 cloves garlic, minced
  • 1 teaspoon sesame oil
  • 1 teaspoon cornstarch
  • 1 teaspoon Sriracha, optional


  1. In a modest bowl, whisk alongside one another soy sauce, oyster sauce, rice wine vinegar, brown sugar, ginger, garlic, sesame oil, cornstarch and Sriracha, if applying established apart. Or choose the leading off the bottle!
  2. Warmth wok on medium superior warmth until eventually a fall of drinking water beads, dances and vaporizes promptly. Include oil. Tilt wok and function oil all-around to coat walls and bottom.
  3. Include shrimp and cook, stirring frequently, until pink, about 2-3 minutes.
  4. Insert broccoli and cook — preserve stirring — until finally tender, about 2-3 minutes.
  5. Stir in sauce mixture until veggies and protein are properly coated, about 1-2 minutes.
  6. Serve straight away in excess of geared up noodles or rice or on its have.