Healthy recipe: Shrimp fried rice
Yield: 4 servings, 2 cups each
Active Time: 40 minutes
Total Time: 40 minutes
This healthy shrimp fried rice recipe is packed with vegetables and makes 4 generous servings, so you’ll need to use a large skillet that is at least 12 inches wide. A large wok also works well. If you have cooked rice on hand, omit Step 1 and add 2 1/2 cups cooked rice to the pan in Step 5.
1. 1 1/2 cups water
2. 1 cup instant brown rice
3. 2 tablespoons hoisin sauce (see Tips)
4. 4 teaspoons reduced-sodium soy sauce
5. 2 teaspoons toasted sesame oil
6. 4 teaspoons canola oil, divided
7. 2 large eggs, lightly beaten
8. 8 ounces peeled and deveined raw small shrimp (51-60 per pound; see Tips)
9. 2 tablespoons minced fresh ginger
10. 4 cups stringless snap peas (12 ounces)
11. 1 medium red bell pepper, cut into 1/2-inch pieces
12. 2 medium carrots, halved lengthwise and thinly sliced
13. 4 scallions, chopped
1. Combine water and rice in a small saucepan. Bring to a boil over high heat. Cover, reduce heat to medium-low and simmer until the water is absorbed, 10 to 12 minutes. Spread the rice out on a large baking sheet to cool.
2. Combine hoisin sauce, soy sauce and sesame oil in a small bowl; set aside.
3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Add eggs and cook, stirring to help break into smaller pieces, until just set, about 45 seconds. Transfer the egg to a bowl.
4. Add another 1 teaspoon canola oil to the skillet and return to medium-high heat. Add shrimp and cook, stirring occasionally, until pink, 1 1 /2 to 2 minutes. Transfer the shrimp to the bowl.
5. Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add ginger and cook, stirring, until fragrant, about 30 seconds. Stir in snap peas, bell pepper, carrots and scallions; cook, stirring occasionally, until tender-crisp, 3 to 4 minutes. Stir in the rice and the reserved egg and shrimp; cook, stirring, until heated through, about 1 minute. Remove from the heat and gently stir in the sauce mixture.
Recipe Tips & Notes:
1. Tips: Hoisin sauce is a thick, dark brown, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket.
2. Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
Per serving: 307 calories; 11 g fat (2 g sat, 5 g mono); 165 mg cholesterol; 34 g carbohydrate; 2 g added sugars; 17 g protein; 5 g fiber; 462 mg sodium; 523 mg potassium
Nutrition Bonus: Vitamin C (157% daily value), Vitamin A (147% dv), Folate (23% dv), Magnesium (21% dv), Iron (18% dv), Potassium (15% dv).
2 Carbohydrate Servings
Exchanges: 1 starch, 2 1/2 vegetable, 1 lean meat, 1/2 medium-fat meat, 1 1/2 fat