Lower Calorie Shrimp Fried Rice
A lower-calorie version of the takeout classic that still tastes good.
By Ethan ChlebowskiOnce you understand the basics of restaurant-style fried rice, you can make changes that reduce calories but don’t sacrifice flavor. This version uses less oil, a lower ratio of rice, and shrimp for a leaner source of protein.
Ethan Chlebowski
Ingredients
Rice
- rice150 g1 part
- water280 g1.85 parts
- cooking oilfor stir frying~20 g
Protein
- eggs, beaten2
- shrimp, peeled & chopped170 g~1/3 lb
- salt3 ga sprinkle
- cornstarch2 ga sprinkle
- baking sprayfor stir frying
Vegetables
- baking sprayfor stir frying
- garlic, minced2 cloves
- onions, small dice60 g~1/3
- carrots, small dice80 g
- mushrooms, small dice80 g
- peas80 g
- scallions, thinly sliced1 stalk
Seasoning
- soy sauce5 gor to taste
- sugar4 g1/2 spoonful
- msg3 ga sprinkle
Method
Step 1: Steam the rice
Add the rice to a metal strainer and rinse the starches under water. Ensure the water has completely drained to minimize excess moisture. Add the rinsed rice in a saucepan with the measured amount of water and cover with a lid.
Bring to a over medium heat. Once boiled, turn off the heat, remove the lid, place a kitchen towel over top, and place the lid back on. Let the rice off the heat for 15 to 20 minutes. If the water hasn't fully absorbed, you can put it back on low heat for a few minutes to finish cooking.
Once done, spread on a plate to let excess steam .
- Note: Rice can be made ahead of time and stored in the fridge, which also improves its texture during stir-frying.
Step 2: Marinade the shrimp
Chop the shrimp into small cubes and place into a bowl on a scale. Add the salt and cornstarch and mix together. Let the shrimp for 15 minutes.
Meanwhile, use this time to gather the remaining ingredients or prep vegetables.
Step 3: Stir fry the shrimp
Heat a wok or skillet over medium-high heat. Spray for 1 second with cooking spray to cover the pan. Add the marinated shrimp and until done, about 2-3 minutes depending on the size of the pieces. Take the shrimp out and set aside in a bowl.
Step 4: Stir fry the vegetables
Spray the pan again for 1 second. Add the minced garlic and for 10-15 seconds until just fragrant. Add the onions and carrots and until while mixing constantly about 60-90 seconds. Add in the mushrooms and stir fry for another 30 seconds. Remove the vegetables and add to the bowl with the shrimp.
Step 5: Fry the egg and rice; add seasoning
Bring the heat to high. Turn off the heat, add a swirl of oil to the wok to coat its surface, and turn the heat back to medium-high. Add the beaten egg and cook until the curds start to set.
Add in the cooked rice. Stirring constantly, the rice for 2-3 minutes. It should toast some and become dryer without clumps, and the egg should become dispersed into small pieces.
Add the sugar, soy sauce, and MSG to the rice and stir it in.
Step 6: Combine & finish the stir fry
Return the cooked shrimp and vegetables to the wok. Add the peas to the rice and for another 15-20 seconds. Shut off the heat and add the scallion, then mix to combine.
Taste it! Adjust the soy sauce, msg, or sugar as you see fit.
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