Quick and Healthy Shrimp Broccoli Stir Fry for Seniors

Healthy Recipe: Shrimp Broccoli Stir Fry

For seniors looking for a fast, nutritious, and satisfying dinner, this shrimp and broccoli stir fry delivers on all fronts. Using pre-peeled shrimp and bagged broccoli makes it even easier. Serve it over rice or toss with pad Thai noodles for a heartier meal. Serves 4.
– Susan Puckett

Ingredients

For the Sauce:

• 3 tablespoons soy sauce or tamari

• 1 tablespoon rice vinegar

• 1 tablespoon brown sugar or honey

• 1 tablespoon toasted sesame oil

• ½ teaspoon Sriracha (plus more for serving)

• 2 teaspoons cornstarch

• 1 tablespoon grated fresh ginger (or 1 teaspoon powdered)

• 1 tablespoon grated fresh garlic (or 1 teaspoon powdered)

• Juice of 1 lime

For the Stir Fry:

• 8 ounces pad Thai rice noodles

• 1 pound medium or large shrimp, peeled and deveined

• Salt and pepper to taste

• 2 tablespoons avocado oil or other neutral oil

• 12 ounces bite-size broccoli florets

• 1 red or yellow bell pepper, cut into strips (optional)

• 1 bunch scallions, trimmed and thinly sliced

• Sesame seeds for garnish

Instructions

1. Make the Sauce: In a small bowl, whisk together soy sauce, vinegar, sweetener, sesame oil, Sriracha, cornstarch, ginger, garlic, and lime juice.

2. Prepare the Noodles: Soak rice noodles in hot water for about 20 minutes or until tender but not mushy. Drain and set aside.

3. Season the Shrimp: Pat dry and season lightly with salt and pepper.

4. Cook the Vegetables: Heat 1 tablespoon oil in a large skillet or wok over high heat. Add broccoli (and bell pepper if using) and cook until lightly charred, 2–3 minutes. Lower heat, add half the scallions, and cook 2 more minutes until crisp-tender.

5. Cook the Shrimp: Add shrimp to the skillet and cook until pink and almost cooked through, about 3–4 minutes.

6. Finish the Stir Fry: Pour the sauce over the shrimp and vegetables. Stir and cook until the sauce thickens, about 2 minutes.

7. Add the Noodles: Stir in the cooked noodles until well coated. Garnish with the remaining scallions and sesame seeds. Serve with extra Sriracha if desired.

Why This Recipe Is Great for Senior Fitness

• Protein-Packed for Muscle Support: Shrimp provides lean protein, essential for maintaining muscle mass as we age.

• High in Fiber and Antioxidants: Broccoli and bell peppers offer fiber and vitamins like C and K, supporting immune and bone health.

• Quick and Easy Preparation: Perfect for seniors looking for fast, nutritious meals without complicated steps.