Try this “healthified” version of fried rice. Restaurant fried rice is extremely high in calories and fat. Homemade fried rice works best with day-old cooked rice. Make the night before and refrigerate to allow it to lose any excess moisture. Mix it up and use chicken instead of shrimp for a tasty alternative!
1 cup broccoli florets
7 tsp canola oil, divided
1 medium red bell pepper, cut into thin strips
1 medium yellow bell pepper, cut into thin strips
1 cup sugar snap peas, trimmed and halved
1 Tbsp grated peeled fresh ginger
1 cup cooked long-grain white rice
1 Tbsp dark sesame oil
12 oz peeled and deveined medium shrimp
1 1/2 cups frozen edamame, thawed
1/4 cup low-sodium soy sauce
1 1/2 Tbsp rice vinegar
1 tsp Sriracha
1/4 cup thinly sliced green onions
1. Steam broccoli until crisp-tender, set aside.
2. Heat a large skillet over medium-high heat. Add 1 tsp canola oil to pan. Add bell peppers and sugar snap peas to pan and stir-fry for 2 minutes. Remove vegetables and set aside in a large bowl.
3. Add remaining 2 Tbsp canola oil to pan, swirl to coat. Add ginger and cook for 10 seconds. Add rice, and stir fry 5 minutes or until rice is lightly browned. Remove rice mixture from pan, and add rice to bowl with vegetable mixture.
4. Wipe pan with paper towels. Return pan to medium-high heat. Add sesame oil to pan, add shrimp and stir fry one minute. Add edamame and cook an additional minute. Stir in soy sauce, vinegar, and Sriracha and bring to a boil. Cook for 3 minutes or until liquid thickens slightly.
5. Add vegetable and rice mixture, broccoli, and green onions – stir to combine. Cook for 1 minute or until thoroughly heated. Serve immediately.
Yield: 4 servings (1 serving: 368 calories, 15 g total fat, 1.5 g saturated fat, 26.6 g protein, 27.1 g carbohydrate, 5.8 g fiber, 129 mg cholesterol)
Cooking Light, May 2012