Shrimp & Egg Fried Rice

Shrimp & Egg Fried Rice

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From: Diabetic Living Magazine, Fall 2019

This healthy egg, vegetable and shrimp fried rice comes together in about 30 minutes for a delicious dinner you can make any day of the week. Fried rice is traditionally made with leftover rice cooked a day ahead; this recipe simplifies the process by cooking the rice together with the rest of the meal.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 cup unsalted chicken broth
  • ½ cup water
  • ¾ cup long-grain jasmine rice (see Tips)
  • 2 tablespoons vegetable oil
  • 1 tablespoon minced garlic
  • 1 tablespoon minced fresh ginger
  • ¼ teaspoon crushed red pepper
  • 1 cup diced carrots ( ¼-inch)
  • 1 cup sliced shiitake mushroom caps
  • 4 ounces large shrimp (31-35 per pound), peeled and deveined, cut into ½-inch pieces and patted dry (see Tips)
  • 2 cups halved & trimmed sugar snap peas
  • 2 large eggs, beaten
  • 2 tablespoons reduced-sodium soy sauce
  • ⅛ teaspoon ground white pepper

Preparation

  • Prep

  • Ready In

  1. Bring broth and water to a boil in a small saucepan. Add rice. Reduce heat to low, cover, and simmer until the rice is tender and the liquid has been absorbed, 17 to 20 minutes. Let stand for 5 minutes. Fluff with a fork.
  2. Heat a 14-inch flat-bottomed carbon-steel wok (or a 12-inch stainless-steel skillet) over high heat until a drop of water vaporizes within 1 to 2 seconds of contact. Swirl in oil. Add garlic, ginger, and crushed red pepper; stir-fry with a metal spatula until just fragrant, about 10 seconds. Add carrots and mushrooms; stir-fry for 1 minute. Add shrimp; stir-fry for 1 minute. Add sugar snap peas; stir-fry until bright green, about 1 minute.
  3. Remove from heat. Add eggs, the hot rice, soy sauce, and white pepper; continue stir-frying, off the heat, until the shrimp are just cooked through and the egg is set, 1 to 2 minutes (see Tips).
  • Tips: To get the benefits of whole grains, you can use brown rice: In Step 1, use 1 cup each broth and water, and ¾ cup long-grain brown rice. Cover and cook until tender, 40 to 45 minutes.
  • Be sure to pat the shrimp dry with paper towels before cooking. Extra moisture will turn the dish soggy.
  • The residual heat of the pan and the heat from the cooked rice are enough to cook the egg and shrimp off the heat in Step 3.
  • Equipment: 14-inch flat-bottomed carbon-steel wok or 12-inch stainless-steel skillet

Nutrition information

  • Serving size: about 1½ cups
  • Per serving: 301 calories; 10 g fat(2 g sat); 3 g fiber; 38 g carbohydrates; 14 g protein; 27 mcg folate; 138 mg cholesterol; 5 g sugars; 5,667 IU vitamin A; 17 mg vitamin C; 96 mg calcium; 2 mg iron; 512 mg sodium; 514 mg potassium
  • Nutrition Bonus: Vitamin A (113% daily value), Vitamin C (28% dv)
  • Carbohydrate Servings:

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