Stirfried Corn and Shrimp

With summer corn at its peak, here’s a quick and pretty dish for a light summer dinner. This is a particularly good dish for kids, many of the ones I know love corn and shrimp both. For information on buying sustainable seafood, check out the intro to the Stirfried Shrimp recipe.

ingredients:

  • 12 oz shrimp, peeled and deveined
  • 2 ears corn (or 1 c frozen, thawed corn kernels)
  • 1/2 red bell pepper, seeded and cut into 1/2″ dice
  • 2 scallions, cut on the diagonal or roll cut into 1/2″ sections
  • 2 T oil

marinade:

  • 1 egg white, well beaten
  • 1/4 tsp salt
  • 1 pinch white pepper (or black)
  • 1 tsp cornstarch

sauce:

  • 1 T Shaoxing cooking wine
  • 1 T water
  • 1/4 tsp salt
  • 1/2 tsp cornstarch

method:

  1. Combine the marinade ingredients. Make sure the shrimp is rinsed and patted dry, then mix it well with the marinade and let it rest at least 10 m, then drain off the marinade.
  2. Combine the sauce ingredients.
  3. Stand the corncob on one end in a large bowl, then cut the kernel tops off with a downward stroke. Don’t cut so deeply that you include the tough kernel bed – when you are done removing the kernel tops, use the back of your knife to press down hard and scrape the remaining pulp into a separate bowl. You can freeze this pulp to make soup, mix it into cornbread, etc. The cobs can be used to add flavor to broths.
  4. Heat 1 T oil in the wok on high heat until it shimmers, then stirfry the shrimp until it turns pink and is firm to the touch, approximately 1-2 m. Remove it from the wok and set aside.
  5. Heat 1 T oil on high until it shimmers, “explode” the scallions until just fragrant, add the red pepper and corn and stirfry until they are just tender – both should still be plenty crunchy.
  6. Add the shrimp and sauce ingredients, stirfry quickly to cook out the starchy flavor.
  7. Adjust seasoning and serve.

nutritional data:

For these calculations, I assume that 1/2 of the marinade ingredients are drained off and that 1/2 of the oil remains behind – not terribly scientific, but…. I also assume that this dish serves 4 as part of a larger meal.

As with most shellfish dishes, the nutrients of concern are sodium and cholesterol, but if you are careful with the accompanying dishes, these should balance out unless you have serious cholesterol/sodium issues. The beauty of seafood is its high ratio of lean protein to the calories you get, and this dish is no exception: the fat calories are below 1/3 of the total calories and the saturated fat is only 1/5 of the total fat, both of which are definitely good things if you’re trying to eat healthy.

You can play with the amount of salt and oil to make it even healthier, but remember that you will lose flavor, and you need to use enough oil to coat the food as it comes into contact with the wok, or it will steam rather than stirfry. For those who for health reasons “stirfry” with a splash of broth, this recipe will be more successful than most.

  • Total calories 166, calories from fat 48
  • Total fat 5 g, saturated fat 1 g
  • Cholesterol 128 mg
  • Sodium 295 mg
  • Total carbs 10 g, dietary fiber 2 g, sugars 2 g
  • Protein 19 g
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