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Rice noodle and shrimp stir-fry with broccoli and sesame oil

Norman Reffke
Jul 30, 2025
2 min read

Target: Gluten-free satiety with easily digestible protein

Cultural Style & Diet Type: Asian / Pescetarian

Region: Southeast Asia

Nutrition: gluten-free, dairy-free, easily digestible, high in protein

Suitability: Meal prep for the office, light lunch, digestive comfort

🧬 Biochemical effect

Goal: Supply of high-quality protein & complex carbohydrates with simultaneous intestinal compatibility

Mechanism: Shrimp provide readily available, low-fat protein. Rice noodles are gluten-free and easily digestible. Broccoli activates digestion and the liver. Sesame oil provides healthy fats for cell membranes.

Active ingredients: Omega-6 (sesame oil), iodine, selenium, glutathione precursors, plant bitter substances, B vitamins

🥣 Ingredients (for 1 serving)

ingredient	Crowd	Effect
Rice noodles (cooked)	70–100 g	gluten-free energy source, easily digestible
Shrimp (ready to cook)	100 g	low-fat protein, rich in iodine & selenium
Broccoli (blanched)	100 g	Bitter substances, sulforaphane, digestive activator
sesame oil	1 tsp	Cell protection, flavor carrier, omega-6 fatty acids
lemon juice	1 tsp	Liver activating, vitamin C, slightly bitter
Parsley or coriander	1 tbsp	detoxifying, antioxidant, microbially regulating

👩🍳 Preparation – step by step

Blanch the broccoli and fry the prawns briefly if necessary
Put all ingredients in a pan or mix in a bowl
Season with sesame oil and lemon juice
Stir in fresh herbs and enjoy warm or cold

⏱️ Preparation time: approx. 10–12 min

🥣 Servings: 1

🥶 Storage: Keep refrigerated for 1 day (suitable for meal prep)

🧪 Macro- & micronutrients (approx. per serving)

macro	Crowd
Carbohydrates	approx. 25 g
protein	approx. 20 g
Fat	approx. 7 g

Micronutrient / active ingredient	Effect
Protein (shrimp)	muscle-building, satiating, metabolically active
Iodine & Selenium	Thyroid function, antioxidant
Sulforaphane (broccoli)	cell-protective, liver-activating
Bitter substances & citric acid	digestive, antibacterial

⏰ Recommended intake & coaching integration

Time of day: lunch or early dinner

Combination tips: drink with green tea or still water

Reset phase: ✅ Yes (if seafood is allowed)

Coaching assignment: Cluster 4 – Intestinal healing / Module: Protein-rich intestinal diet & bitter substance integration

🛒 Shopping list

70–100 g rice noodles (cooked)
100 g shrimp (ready to cook)
100 g broccoli
1 tsp sesame oil
1 tsp lemon juice
1 tbsp fresh parsley or coriander

🔄 Variants & Options

Low histamine: Replace shrimp with chicken breast or tempeh
Gourmet: top with black sesame seeds and roasted spring onions
Pescetarian: ✅ Standard version