Since Adam doesn't eat shellfish, using imitation crab (the stuff they use in sushi) is the closest I can get when cooking for the two of us. I admit that I actually really like this stuff, even if it isn't necessarily the healthiest choice. Nevertheless, it helps make a really quick and easy meal. To make the meal even easier, use a 750g bag of frozen Japanese style veggies (frozen veggies are actually very nutritious, although they generally don't taste as good as fresh). You can substitute real crab or other shellfish in this recipe or use tofu or edamame to make it vegetarian. Both miso and soy sauce have a lot of sodium so do not add any additional salt.
1 lb imitation crab meat - chunk not stick variety (or shellfish, tofu or edamame)
1 head broccoli, chopped into medium size florets
2 small carrots, thinly sliced
1 red pepper, thinly sliced
2 dozen mushrooms, thinly sliced
1 bunch green onions, thinly sliced
1/4 cup minced fresh ginger (you can use less, but I like it really ginger-y)
2 cloves garlic, minced
2 heaping tbls miso paste
2 tbls low sodium soy sauce
1/4 cup rice vinegar
1 tsp Japanese chili pepper blend (optional)
Hot chili flakes, to taste (optional)
Whisk together ingredients for the sauce in a small bowl and set aside. If you don't like your broccoli too crunchy, steam it or microwave it for a few minutes and set aside. Heat 1 tsp of oil in wok and add broccoli, cooking for about 3-4 minutes. Next, add carrot and pepper and cook another 2-3 minutes. Add mushrooms and green onions, followed by the "crab" meat or other protein choice*). Once mushrooms are softened and all ingredients are hot, pour in sauce (do not let the sauce boil), remove from heat and serve over brown rice.
*Note: If adding real raw shellfish at this point, make sure that it is cooked through before you serve. Imitation crab is already cooked.