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Enlightened Fried Rice

Enlightened Fried Rice
Mark Boughton
http://pgoarelish2.files.wordpress.com/2011/01/shrimp-fried-rice-healthy-chinese-dinner-relish.jpg?w=150
  • Yield: 4 servings
  • Prep: 5 mins
  • Cook: 10 mins

Think “healthy fried rice” is an oxymoron? Try this. Nutrient-rich brown rice; sweet, briny shrimp; crunchy bean sprouts; soft bits of egg; and the freshness of ginger, green onions, and more, all stir-fried in a minimum of oil.

Ingredients

2tablespoons oyster sauce
1tablespoon reduced-sodium soy sauce
1/2teaspoon sugar
2teaspoons roasted sesame oil, divided
2 eggs, lightly beaten with 2 teaspoons of water
3/4pound medium shrimp, peeled and deveined, tails removed
2tablespoons canola oil
3/4teaspoon minced onion
1tablespoon minced peeled fresh ginger
1/2teaspoon minced garlic
1/2cup minced green onions, divided
2cups cooked brown basmati rice, cooled
1cup bean sprouts
3/4cup snow peas

Instructions

  1. Combine oyster sauce, soy sauce and sugar in a small bowl.
  2. Heat a heavy 12-inch skillet over medium-high heat. Add 1 teaspoon sesame oil and eggs. Cook until eggs are softly scrambled. Remove from pan.
  3. Add remaining sesame oil to pan. Add shrimp; stir-fry until just cooked, about 2 minutes. Remove from pan. Wipe pan clean.
  4. Add canola oil to pan. Add onion; stir-fry 2 minutes. Add ginger, garlic and half the green onions; stir-fry 30 seconds. Add rice; cook, without stirring, 1 minute to crisp, then stir-fry 2 to 3 minutes. Add bean sprouts, peas, egg, shrimp, remaining green onions and sauce. Toss gently until thoroughly heated.

—Recipe by Laraine Perri

Nutritional Info *per serving

  • Glycemic Load 0
  • Calories 280
  • Fat 11g
  • Saturated Fat 1g
  • Polyunsaturated Fat 3g
  • Monounsaturated Fat 6g
  • Cholesterol 105mg
  • Sodium 830mg
  • Potassium 220mg
  • Carbohydrate 28g
  • Fiber 1g
  • Sugars 3g
  • Protein 16g
  • Trans Fat 0g
  • Vitamin A 4%
  • Vitamin C 45%
  • Calcium 8%
  • Iron 10%
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