30-Day No Takeout Challenge

Health

Crispy Farro and Shrimp Stir-Fry

crispy-farro-shrimp-stir-fry-bowl-recipe

Jennifer Causey, Food Styling: Chelesa Zimmer, Prop Styling: Mindi Shapiro

Ingredients

  • 1 cup uncooked farro
  • 3 tablespoons water
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons honey
  • 2 tablespoons unseasoned rice vinegar
  • 1 teaspoon cornstarch
  • 1 teaspoon minced garlic
  • 2 tablespoons grapeseed oil
  • 3 cups broccoli florets (from 1 large head)
  • 1 cup sliced orange bell pepper (from 1 large bell pepper)
  • 1/2 cup sliced red onion (from 1 small onion)
  • 12 ounces peeled and deveined medium-size raw shrimp
  • 1/2 cup diagonally sliced sallions (from about 4 scallions)

Preparation


1. Prepare farro according to package directions. Spread out on a baking sheet; let stand until cool, about 5 minutes.

2. Meanwhile, whisk together water, soy sauce, honey, vinegar, cornstarch, and garlic in a small bowl.

3. Heat 4 teaspoons of the oil in a wok over high heat. Add cooked farro; cook, stirring often, until crispy, about 8 minutes. Transfer to a bowl. Add broccoli and remaining 2 teaspoons oil to wok; cook, stirring often, for 2 minutes. Add bell pepper and onion; cook, stirring often, for 4 minutes. Add shrimp and cook, stirring occasionally, until just pink, about 2 minutes. Add soy sauce mixture; cook, stirring often, until thickened, about 2 minutes. Return farro to wok and toss together. Sprinkle with scallions.


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  • Yield: Serves 4

Nutritional Information

Calories per serving: 399
Fat per serving: 10g
Saturated fat per serving: 1g
Cholesterol per serving: 107mg
Fiber per serving: 10g
Protein per serving: 22g
Carbohydrates per serving: 55g
Sodium per serving: 932mg
Iron per serving: 3mg
Calcium per serving: 112mg

Good to Know

Farro is an ancient form of wheat that fed roman soldiers. It's packed with fiber, protein and iron.
Alan Hickman