Tuesday, February 7, 2012

Healthy Fried Rice

I really like Chinese food, but I often feel dehydrated and unhealthy after eating it.  One of my favorite dishes is fried rice.  This recipe is my attempt to keep everything I like about fried rice, while making it a healthier meal.  The finished product ends up having a ton of flavor, whole grain goodness, more veggies than usual, and only 2 Tb of oil total.  I hope you like this as much as we do!  (I made the recipe as large as my pan could hold so that we could have a lot of leftovers - leftover homemade Chinese food is just as awesome to have in the fridge as those little take-out boxes!)

Healthy Fried Rice (serves 6)

  • 2 Tb sesame oil (or vegetable oil)
  • 2 eggs
  • 3 Tb plus 1/4 tsp low sodium soy sauce
  • 3 Tb apple cider vinegar (or rice vinegar)
  • 1 tsp Thai fish sauce (optional)
  • 1 tsp lime juice
  • 1 clove garlic
  • 1 1/2 tsp ground ginger (or 1 Tb fresh ginger, minced)
  • 3-4 shakes cayenne pepper (to taste)
  • 1 bunch scallions
  • 3 carrots
  • 3/4 cup frozen peas
  • 1/2 lb ground turkey
  • 24 medium (51-60) raw shrimp
  • ~3 cups brown quick cooking rice (defer to box for serving for 6 people)
  • Cook 6 servings of brown rice according to directions on box (substituting 1 Tb of low sodium soy and 1Tb of cider vinegar for some of the water).
  • Prep the veggies - peel and dice the carrots; slice the scallions on an angle and separate the green and white portions.
  • Premeasure the spices (ginger and cayenne) into a small bowl.  Premeasure the remaining liquids 2 Tb soy, 2 Tb vinegar, 1 tsp fish sauce, 1 tsp lime juice) into another small bowl.  Set aside.
  • Heat 1 Tb sesame oil over high in a large skillet (at least 12").
  • Lightly beat 2 eggs with 1/4 tsp low sodium soy sauce.
  • Pour eggs into skillet and swirl to coat the bottom.  Cook (no stirring) for about 1 minute, until egg is set.
  • Use a spatula to fold the egg into thirds, then transfer to a large plate or cutting board.  Don't wash the skillet, you'll use it again shortly.

  • Cut the egg into thin strips (about 1/4").

  • Peel and devein the shrimp and remove the tails.  (I buy frozen raw shrimp that are deveined and have a split shell.  I thaw them by putting them in a bowl and letting cold water run over them.  Once their thawed, they're very easy to peel.)

  •  Heat the remaining 1 Tb of oil in the large skillet over high heat.
  • Add the scallion whites, and carrots and cook for about 1 minute.  Crush the garlic into the pan.  Cook for another 30 seconds, or until fragrant.
  • Add ground turkey and premeasured spices.  Cook, crumbling meat with a wooden spoon, until no longer pink, about 3 minutes.
  • Add shrimp.  Cook for about 1 minute.  (Shrimp will finish cooking with the rice.)
  • Add peas, rice, and egg.  Stir to combine.
  • Add premeasured liquids and cook, stirring constantly until rice is coated.

  • Let cook, undisturbed, until warm and shrimp is fully cooked, about 1 more minute.

  • Top with scallion greens and serve.
  • Enjoy!
BTW - made this Saturday and we've been LOVING the leftovers!  Will be making it again very soon!

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