Healthy Work Lunch Box: Garlic Shrimp Rice Bowl & Sautéed Zucchini
🧂 Ingredients
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- 200 grams Fresh shrimp, peeled with tails left on
- 300 grams Cooked brown rice
- 1 Zucchini, thinly sliced into half-moons
- 4 cloves Garlic, finely minced
- 1/2 Onion, thinly sliced
- 1 Carrot, cut into matchsticks
- 2 tbsp Low-sodium soy sauce
- 1 tbsp Oyster sauce
- 1 tbsp Lemon juice
- 2 tbsp Olive oil or vegetable oil
- 1/2 tsp Salt
- 1/4 tsp Ground black pepper
- 1 stalk Green onion, thinly sliced
- 1 Hard-boiled egg, halved
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👩🍳 Instructions
- 1 Wash the shrimp thoroughly, then coat with a little salt, pepper, and lemon juice. Let sit for 10 minutes so the seasoning soaks in and the fishy smell is reduced.
- 2 Heat 1 tbsp of oil in a nonstick pan, sauté half of the minced garlic until fragrant, then add the shrimp. Cook, stirring occasionally, for about 3-4 minutes until the shrimp turn pink and are fully cooked. Remove and set aside.
- 3 In the same pan, add the remaining oil, and sauté the rest of the garlic and the onion until softened and fragrant.
- 4 Add the carrot and sauté for 2 minutes until slightly tender, then add the zucchini. Stir to combine.
- 5 Pour in the soy sauce and oyster sauce, stir well, and cook over medium heat for 3-4 minutes until the vegetables are cooked but still crisp — don't let them turn mushy.
- 6 Return the cooked shrimp to the sautéed vegetables, stir briefly until well combined and the seasoning is absorbed. Sprinkle with green onion, then turn off the heat.
- 7 Prepare a lunch box, fill one side with brown rice, then arrange the shrimp and zucchini stir-fry on the other side.
- 8 Top with the halved hard-boiled egg for an extra protein boost. Seal the lunch box tightly only after the rice and toppings have completely cooled to prevent condensation.
💡 Tips
• Make sure the rice and toppings have completely cooled before placing them in a sealed lunch box, so they don't get soggy or spoil quickly.
• Swap the shrimp for chicken breast or tofu if you'd like a different protein or a vegetarian version.
• Store the stir-fry and rice in separate compartments so the vegetables stay crisp by lunchtime.
• This lunch box keeps well for up to 6 hours at room temperature in an air-conditioned space, or store it in the office fridge and reheat briefly before eating.
📊 Nutrition Facts / serving
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