Healthy 400 calorie

4 years ago

Trying to eat healthier and maybe even lose a little weight? Science shows that when it comes to losing weight, what`s most important is how much you`re eating.This healthy shrimp fried rice recipe is packed with vegetables and makes 4 generous servings, so you`ll need to use a large skillet that is at least 12 inches wide. A large wok also works well. If you have cooked rice on hand, omit Step 1 and add 2 1/2 cups cooked rice to the pan in Step 5. 1 1/2 cups water
1 cup instant brown rice
2 tablespoons hoisin sauce (see Tips)
4 teaspoons reduced-sodium soy sauce
2 teaspoons toasted sesame oil
4 teaspoons canola oil, divided
2 large eggs, lightly beaten
8 ounces peeled and deveined raw small shrimp (51-60 per pound; see Tips)
2 tablespoons minced fresh ginger
4 cups stringless snap peas (12 ounces)
1 medium red bell pepper, cut into
1/2-inch pieces
2 medium carrots, halved lengthwise and thinly sliced
4 scallions, chopped

1. Combine water and rice in a small saucepan. Bring to a boil over high heat. Cover, reduce heat to medium-low and simmer until the water is absorbed, 10 to 12 minutes. Spread the rice out on a large baking sheet to cool.
2. Combine hoisin sauce, soy sauce and sesame oil in a small bowl; set aside.
3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Add eggs and cook, stirring to help break into smaller pieces, until just set, about 45 seconds. Transfer the egg to a bowl.
4. Add another 1 teaspoon canola oil to the skillet and return to medium-high heat. Add shrimp and cook, stirring occasionally, until pink, 1 1 /2 to 2 minutes. Transfer the shrimp to the bowl.
5. Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add ginger and cook, stirring, until fragrant, about 30 seconds. Stir in snap peas, bell pepper, carrots and scallions; cook, stirring occasionally, until tender-crisp, 3 to 4 minutes. Stir in the rice and the reserved egg and shrimp; cook, stirring, until heated through, about 1 minute. Remove from the heat and gently stir in the sauce mixture.

Per serving: 307 calories; 11 g fat (2 g sat, 5 g mono); 165 mg cholesterol; 34 g carbohydrate; 2 g added sugars; 17 g protein; 5 g fiber; 462 mg sodium; 523 mg potassium. Nutrition bonus: Vitamin C (157% daily value), Vitamin A (147% dv), Folate (23% dv), Magnesium (21% dv), Iron (18% dv), Potassium (15% dv).

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