The Shred Diet Cookbook by Ian K. Smith M.D

Author:Ian K. Smith M.D. [Smith M.D., Ian K.]
Language: eng
Format: epub, pdf
Publisher: St. Martin's Press
Published: 2015-03-02T23:00:00+00:00

Shrimp Fried Brown Rice

SHRIMP FRIED BROWN RICE

Here’s a way to have the pleasure of Chinese takeout without all the unhealthy additives. The key to keeping this dish light, lively, and flavorful is quick cooking in a wok over high heat. The process seals in nutrients and makes sure more delicate additions like delicious snow peas stay crisp and green. Traditional Asian elements like rice vinegar and ginger ensure that the finished dish tastes boldly authentic without ramping up fats or calories.

SERVES 4

1 tablespoon low-sodium soy sauce

2 teaspoons rice vinegar

1 teaspoon toasted sesame oil

1 tablespoon canola oil

1 carrot, peeled and diced

2 cloves garlic, minced

2 teaspoons finely chopped, peeled, fresh ginger

8 ounces medium shrimp, peeled, deveined, and chopped

4 ounces snow peas, thinly sliced lengthwise

2 cups cooked brown rice

1 large egg, beaten

4 scallions, sliced

1. In a small bowl, combine the soy sauce, vinegar, and sesame oil and stir to thoroughly mix. Set aside.

2. Heat the canola oil in a wok or large skillet over high heat until very hot. Add the carrot and cook, stirring constantly, for 1 minute. Add the garlic, ginger, and shrimp and stir-fry until the shrimp is cooked halfway through, about 2 minutes. Add the snow peas and rice and cook, stirring, for about 1 minute. Pour the soy sauce mixture into the pan and stir well to combine.

3. Drizzle the beaten egg over the rice in the pan and continue stirring aggressively until the egg is completely cooked and speckled in the rice.

4. Remove from the heat and transfer to a serving bowl. Scatter the scallions over the top and serve hot.

NUTRITIONAL INFORMATION Per Serving: 202 cal., 4 g fat, 0 g sat. fat, 29 g carb., 11 g protein, 232 mg sodium, 1 g sugar.

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