Introduction:
This light and flavorful dish is a modern twist on a classic stir-fry, combining juicy shrimp, crisp asparagus, and earthy mushrooms with minimal oil using air-frying techniques. Ideal for those seeking a healthy, quick, and protein-rich meal, this recipe brings out vibrant flavors while keeping it low in calories and high in nutrients. Perfect for a weeknight dinner or meal prep.
Origin:
Stir-frying originates from China, traditionally done in a hot wok using high heat and small amounts of oil. This modern adaptation uses an air fryer to mimic stir-frying while reducing fat content, making it suitable for health-conscious eaters. This dish reflects the fusion of classic Asian cooking techniques with contemporary healthy cooking methods.
Main Ingredients:
- 1 lb (450g) raw shrimp, peeled and deveined
- 1 bunch (about 1 lb) asparagus, trimmed and cut into 2-inch pieces
- 1 cup mushrooms, sliced (button, cremini, or shiitake)
- 2 tbsp olive oil or avocado oil
- 2 garlic cloves, minced
- 1 tbsp low-sodium soy sauce or tamari
- 1 tsp sesame oil (optional for flavor)
- Salt and pepper to taste
Optional Ingredients:
- 1/2 tsp red pepper flakes (for a spicy kick)
- 1 tsp ginger, grated
- 1 tbsp oyster sauce or hoisin sauce (for a richer umami flavor)
- A handful of chopped scallions (for garnish)
- Toasted sesame seeds (for garnish)
- Cooked rice or quinoa (to serve)
Instructions:
- Prep Ingredients:
- Pat shrimp dry and season lightly with salt and pepper.
- Wash and chop asparagus and mushrooms.
- Toss all ingredients in a bowl with olive oil, soy sauce, garlic, and optional flavorings.
- Preheat Air Fryer:
- Preheat your air fryer to 375°F (190°C) for 3–5 minutes.
- Air-Fry in Batches:
- Spread shrimp, asparagus, and mushrooms in a single layer in the air fryer basket (you may need to do this in batches).
- Cook for 8–10 minutes, shaking the basket halfway through, or until shrimp are opaque and vegetables are slightly browned and tender-crisp.
- Finishing Touch:
- Drizzle with a little sesame oil before serving.
- Garnish with sesame seeds or green onions if desired.
Tips for Success:
- Don’t overcrowd the basket: Cook in batches to ensure even cooking and crisping.
- Use similar-sized pieces: This helps all ingredients cook at the same rate.
- Marinate for deeper flavor: Let shrimp and veggies sit with the sauce for 10–15 minutes before air frying.
- Shake or stir halfway: Ensures even browning and prevents sticking.
- Use pre-cooked rice/quinoa for easy serving: It absorbs the juices and adds a satisfying base.
Recommendations:
- Pair with: Steamed jasmine rice, brown rice, cauliflower rice, or noodles.
- For meal prep: Store in airtight containers in the fridge for up to 3 days. Reheat in air fryer or microwave.
- Add more veggies: Bell peppers, snap peas, or baby corn can enhance texture and nutrition.
Nutrition (Approximate per serving – serves 3):
- Calories: 230
- Protein: 25g
- Fat: 10g
- Carbohydrates: 8g
- Fiber: 3g
- Sugars: 2g
- Sodium: 400mg
(Values may vary based on brands and exact ingredients used.)