low fat dinner

A lower-calorie version of the takeout classic that still tastes good.

Lower Calorie Shrimp Fried Rice

Rice, 150 g

Water, 280 g

Cooking oil, for stir frying

Eggs, 2

Shrimp, 170 g

Salt, 3 g

Baking spray, for stir frying

cloves

Onions, 60 g

Carrots, 80 g

Mushrooms, 80 g

Peas, 80 g

MSG, 3 g

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 boil 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 steam 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 escape.

Note: Rice can be made ahead of time and stored in the fridge, which also improves its texture during stir-frying.

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 marinate for 15 minutes.

Meanwhile, use this time to gather the remaining ingredients or prep vegetables.

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 stir fry until done, about 2-3 minutes depending on the size of the pieces. Take the shrimp out and set aside in a bowl.

Stir fry the vegetables

Spray the pan again for 1 second. Add the minced garlic and bloom for 10-15 seconds until just fragrant. Add the onions and carrots and stir fry until browned 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.

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, fry 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.

Combine & finish the stir fry

Return the cooked shrimp and vegetables to the wok. Add the peas to the rice and stir fry 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.

https://www.youtube.com/watch?v=HulTmlMThWw&t=401s

Welcome back to Episode 2 of the lower calorie series. Today, we are covering fried rice, an absolute gem of a dish. First, we'll make the restaurant-style version to establish a baseline of calories and more importantly understand the underlying techniques of how it's made, then we'll analyze where we can make lower-calorie substitutions while maintaining the highest level of taste adherence to the original version.

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Lower Calorie Shrimp Fried Rice

The most viewed low fat dinner recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine