August 9, 2010

Shrimp Fried Rice

I am a little tired and drained today, so I think I will make this post short and sweet. My son had his pre-K open house this afternoon, and then we went to the gym for some exercise and family swim time. It was a fun day, but so tiring.

Anyway, we had this recipe for dinner tonight and it was a total success! We all loved it. Low calorie and was a perfect fix for the take-out Chinese food craving that occasionally strikes me. I would recommend doing all your chopping and prep work first, then the whole recipe comes together really quickly when you actually start cooking. This is probably my favorite "at-home" version of shrimp fried rice that I have tried. I didn't amend the recipe at all; I just followed it as-is and it turned out great. This shrimp fried rice really hit the spot!

Shrimp Fried Rice
From: The Volumetrics Eating Plan, By: Barbara Rolls, PH.D.

3 tsp dark sesame oil
¾ lb small shrimp, shelled and deveined
2 tsp chopped garlic
2 tsp chopped fresh ginger
1 Cup peeled, finely chopped carrots
1 Cup small broccoli florets
¼ Cup chopped scallions
1 Cup seeded, chopped red or green bell peppers
1 Cup frozen peas, thawed
1 Cups cooked brown rice
1 Tbsp reduced-sodium soy sauce
1 Tbsp hoisin sauce
Pinch cayenne
1 egg
1 egg white

Heat 1 teaspoon oil in a large nonstick skillet or wok over medium-high heat. Add the shrimp, garlic, and ginger and stir-fry 3 minutes, or until the shrimp are pink and opaque. Transfer the shrimp to a plate and cover to keep warm.

Add 1 teaspoons oil to the skillet and stir-fry the carrots, broccoli, scallions, bell peppers, and peas 2 minutes.

Add rice, soy sauce, hoisin sauce, cayenne, and shrimp and stir-fry 3 minutes, or until heated through.

Combine the egg and egg white in a small bowl. Add the eggs to the skillet and cook, stirring occasionally, until the eggs are set. Serve and enjoy!

Nutritional Info:
(Serves 4 of 1-½ Cup portions each)
Calories: 325
Carbs: 39g
Fat: 8g
Protein: 26g
Fiber: 6g
Energy Density: 1.1

The Result:
This is a great version of shrimp fried rice without all the unhealthy junk you would get from your local take-out shop. The notes indicate that you can swap tofu (6 oz.) for the shrimp to create a vegetarian version. I am not a tofu fan, so I will stick with the shrimp. This was some seriously yummy health food!

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