Thursday, February 3, 2011

Shrimp Fried Rice for Under 500 Calories per Serving!

One of my favorite indulgences is Chinese food, but it's loaded with fat, calories and sodium.  I can't remember the last time I ate Chinese food but I was craving it the other night.  I decided to peruse my pantry, refrigerator and freezer and found all the makings for shrimp fried rice.  The good thing is I tend to have all the ingredients on hand at all times which is perfect to toss together this quick and healthy weeknight meal.  This one pot (well, skillet) wonder contains all the components of a well-balanced meal  - Vegetables, lean protein and whole grains.

Recipe (Serves 2 - 1.5 cups of rice and veggies and 4 oz shrimp)

1t canola oil (or any light oil)
8 oz raw, peeled shrimp
2 cups of cooked, brown rice (or whichever type of rice you prefer.  I used Stop & Shop's Steam Ready pre-cooked frozen brown rice)
2 medium carrots, peeled and chopped
2 celery stalks, chopped
1/2 medium onion, chopped
3/4 cup snow peas cut in half
1 T crushed garlic
1 t crushed ginger (fresh can be used but I always have jarred crushed ginger on hand)
1 - 2 T reduced sodium soy sauce
1 t teriyaki sauce
2 t dried red pepper flakes (adjust to taste.  I like mine on the spicier side)
1 whole egg and two egg whites, beaten
salt and pepper to taste

NOTE: Any veggies can be used.  I've used frozen corn and peas in the past.  Basically, use any combination of veggies you like.

Prepare rice according to package directions.  Salt and pepper the shrimp and set aside until ready to cook (not too much salt as both the soy sauce and teriyaki sauce are loaded with sodium).

Add oil to the skillet and preheat on a medium flame.  Begin preparing the veggies - cut the carrots, celery and onions into a small dice.  Cut the snow peas in half.  Once the oil is warm enough add the carrots, celery and onions.  Cook for about 3 minutes then add in the snow peas.  Cook until soft, about 3 - 4 minutes.

Add in the shrimp and cook until just pink, about 4 minutes (It's important not to cook the shrimp too long at this point as you still need to cook a few more minutes after adding the eggs).  Add in the cooked rice, soy sauce, teriyaki sauce, garlic, red pepper flakes and ginger and combine.  NOTE: I added in 1 1/2 T of soy sauce but you may want more or less.

Make a well in the center of the skillet and pour in the eggs.  Let sit for about a minute then begin to scramble then combine the eggs with the rice, veggies and shrimp.  Cook for another minute or until the eggs are completely cooked.  Add salt and pepper to taste if necessary.

Nutrition info:

1 cup brown rice: 140 calories, 1g fat, 2g fiber, 3g protein
Veggies, 4 oz shrimp and seasonings: 265 calories, 6.5g fat, 4.8g fiber, 34.2g protein

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