Japanese Shrimp & Eggplant Fried Rice
From EatingWell: May/June 2014
In this healthy fried rice recipe, shrimp, eggplant and edamame are tossed with tangy Japanese ponzu sauce for a delicious one-bowl dinner. If you don’t have leftover cooked rice on hand, be sure to thoroughly cool your rice before adding it to the wok—if it’s too warm, it creates too much steam and sticks to the wok. To quickly cool warm rice, spread out on a large baking sheet and refrigerate while you prep the rest of your ingredients, about 15 minutes.
- 1 teaspoon peanut or canola oil plus 2 tablespoons, divided
- 2 large eggs, beaten
- 3 scallions, thinly sliced
- 2 teaspoons grated fresh ginger
- 2 teaspoons minced garlic
- 1 pound raw shrimp (see Tips), peeled, deveined and halved
- 2 cups diced eggplant, preferably Japanese
- 1 cup shelled edamame (thawed)
- 2 cups cold cooked brown rice
- 1/4 cup ponzu sauce (see Tips)
- Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.
- Add 1 tablespoon oil to the wok along with scallions, ginger and garlic; cook, stirring, until scallions have softened, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Add eggplant and edamame; cook, stirring, until just tender, 2 to 4 minutes. Transfer the contents of the wok to a large plate.
- Add remaining 1 tablespoon oil to the wok; add rice and stir until hot, 1 to 2 minutes. As you stir, pull the rice from the bottom to the top so it all gets coated with oil and evenly cooked.
- Return the shrimp, vegetables and eggs to the wok; add ponzu sauce and stir until well combined.
Tips & Notes
- For sustainable shrimp, look for shrimp that’s certified by an agency like the Marine Stewardship Council. If you can’t find it, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
- Look for prepared ponzu sauce—vinegar and lemon juice-flavored soy sauce commonly used in Japanese cooking—near other stir-fry sauces in well-stocked supermarkets. Try it to flavor stir-fries or use in marinades for grilled meats and vegetables.
Per serving: 378 calories; 13 g fat (2 g sat, 5 g mono); 252 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 3 g total sugars; 30 g protein; 5 g fiber; 751 mg sodium; 460 mg potassium.
Nutrition Bonus: Magnesium (22% daily value), Zinc (16% dv)
Carbohydrate Servings: 2
Exchanges: 1 1/2 starch, 1 vegetable, 3 1/2 lean meat, 1/2 medium fat meat, 1 1/2 fat
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- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- May/June 2014