Dining with the Doc: Hoisin Shrimp and Edamame Stir-Fry with Soba Noodles

Have you ever had a stir-fry disaster?  Do you wonder why your stir-fry doesn’t look or taste like it does in restaurants?  A good stir-fry can be a home cook’s best friend- it’s a crowd-pleaser and is ideal for busy weeknights when you want to put a nutritious meal on the table fast.  But sometimes stir-fry can end up less than perfect with limp, soggy vegetables or dry, tough meat.  And how do you prevent the ingredients from sticking to the pan?  Here are some simple tips on this versatile ancient Chinese cooking technique to guarantee that your next stir-fry attempt will be a success.

5 Tips for Stir Fry Success:

1.  Hot, hot, hot!

Getting your wok or pan really hot before you start to cook is key to ensuring stir fry success.  When your pan is hot, your meat will get seared which will give it a nice golden crust, leaving it juicy in the middle.  Veggies will stay crisp with a firm bite.  If you’re a beginner, start with your temperature on medium high and adjust from there. 

2.  Use oil with a high smoke point and neutral flavor

This is not the time to use your extra virgin olive oil!  You want to use oil that can heat up to very high temperatures without burning and is also neutral in flavor to let the ingredients shine.  Try peanut, canola, corn, soybean or grapeseed oil for best results.  Dark sesame oil is used for seasoning- add it at the end of cooking to add delicious flavor. 

3.  Mise en Place

This classic French technique of prepping all of your ingredients ahead of time is how professional kitchens are able to push so many dishes out of the kitchen quickly every night.  When making stir-fry, the cooking process is really quick so it’s key to have all of your ingredients prepped and chopped when you’re ready to start cooking.

4.  Don’t overcrowd the pan

Although you may be tempted to throw all of your ingredients into the pan at once, this will just steam your ingredients rather than sautéing them, leading to tough meat and mushy veggies.  When cooking meat, make sure each piece comes into contact with the surface of the pan- you may need to cook it in batches to ensure this.  Don’t stir the pieces around too much- let them develop a golden color on the outside. 

5.  Cook in steps

The different components of stir fry are usually cooked in stages- sear the meat first then remove from the pan.  Veggies go in next- things that take a longer time to cook like broccoli or eggplant go in first followed by veggies that cook quickly such as snow peas or spinach.  Then the meat is added back and the sauce is added to finish the dish.  This ensures that nothing gets overcooked and that each component is cooked to perfection.

My yummy Hoisin Shrimp and Edamame Stir Fry is a great way to incorporate healthy seafood into your diet and shrimp only takes a few minutes to cook.  Red bell peppers and vibrant green edamame add bright pops of color to this dish and they’re packed with nutrition.  Bell peppers are an excellent source of Vitamin C and also contain high levels of Vitamins A, E, K and B-complex vitamins as well as the antioxidant lycopene.  Edamame, which can be found in the frozen foods aisle of the grocery store, are green soybeans.  They’re high in protein, fiber and heart-healthy monounsaturated fats.  They’re also rich in several antioxidants, vitamins and minerals including Vitamin K, Folate and Manganese.  They are commonly served boiled or steamed in the pod with a light sprinkling of sea salt.  Shelled edamame are usually precooked and make a great addition to stir fry dishes, soups and stews. 

Instead of rice, I serve my stir-fry with soba noodles.  Soba noodles are thin Japanese noodles made mainly from buckwheat flour. They have a mild nutty flavor and are commonly used in soups and cold salads.  They are a nice change from rice and I like to toss them directly into the stir-fry to get them evenly coated with the sauce. 

Hoisin Shrimp and Edamame Stir-Fry with Soba Noodles

Makes 4 servings

4 tablespoons hoisin sauce*

3 tablespoons reduced sodium soy sauce

1 ½ tablespoons fresh lime juice

1 teaspoon Sriracha or other hot sauce (optional)

6 ounces soba noodles

2 teaspoons canola oil, divided use

2 cloves garlic, minced

1 lb. medium or large shrimp, peeled and deveined

Kosher salt

1 red bell pepper, cut into strips

6 scallions, sliced

2 cups frozen shelled edamame, defrosted

1 teaspoon sesame oil

Mix the hoisin sauce, soy sauce, lime juice, and Sriracha together in a bowl. 

Bring a large pot of water to a boil.  Add the soba noodles and cook until tender, about 8 minutes.  Drain the noodles and rinse them with cold water.

Meanwhile, heat 1 teaspoon canola oil in a wok or large skillet over medium high heat.  Add the garlic and cook until fragrant, about 30 seconds.  Add the shrimp (in two batches if necessary) and season them lightly with salt.  Cook, stirring often, until they turn opaque, 2-3 minutes.  Transfer the shrimp to a plate. 

Heat the remaining teaspoon of oil in the wok.  Add the bell pepper, scallions (reserve a few slices for garnish), and edamame.  Cook 2-3 minutes, stirring often.  Add the shrimp back to the wok along with the sauce.  Cook until the sauce is heated through, about 1 minute, then add the sesame oil and noodles.  Toss to mix all of the ingredients together.  Garnish with reserved scallions before serving. 

* A sauce used in Chinese cooking that can be found in the Asian food aisle of most grocery stores


One Serving: Calories 463; Fat 9.7g (Sat 1.1g); Protein 33.9g; Carb 65.1g; Fiber 6g