Enlightened Fried Rice
Mark Boughton
- 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
- 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
- Combine oyster sauce, soy sauce and sugar in a small bowl.
- 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.
- Add remaining sesame oil to pan. Add shrimp; stir-fry until just cooked, about 2 minutes. Remove from pan. Wipe pan clean.
- 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
- Calories 280
- Glycemic Load 0
- 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%
