Veggie-Loaded Shrimp Fried Rice
The vegetables in this recipe are customizable! You can use whatever you like, tolerate, and have on hand – fresh or frozen. Additional veggies that work well are sliced green beans, shelled edamame, spinach, and broccoli tops (in small amounts). Shrimp is a lean, high protein, low-calorie, IBS-friendly seafood and provides omega-3 fatty acids important for brain health.
Prep time: 10 minutes
Cook time: 15 minutes
Total time: 25 minutes
Ingredients for veggie-loaded shrimp fried rice
- 1 medium yellow onion, diced
- 1 medium bell pepper, diced
- 1.5 cups carrots, diced
- 1 cup frozen peas
- 10 oz raw shrimp, peeled
- 2 large eggs, beaten
- 1 Tbsp grated ginger
- 1 Tbsp canola oil
- 1 Tbsp sesame oil
- ¼ tsp salt, plus more for seasoning
- ¼ cup low-sodium soy sauce (wheat-free)
- 4.5 cups cooked and cooled brown rice (note: for best results, pre-cook the rice 1 day before, or several hours, and refrigerate)
- 3 scallions, chopped, white and green parts separated
- Salt, to taste
Directions for veggie-loaded shrimp fried rice
- In a large deep skillet or wok, heat half of the canola and sesame oil on medium-high heat. Add the shrimp and cook for about 3 minutes, until pink and curled to a "c" shape. Remove shrimp with tongs and set them aside on a plate.
- Add the remaining oil to the same pan and re-heat on medium-high. Add the onion, bell pepper, ginger, and carrots. Sauté for 3 minutes, stirring the veggies often.
- Turn heat to medium and push the veggies to one side of the pan. Pour beaten eggs into the space in the pan and scramble until soft and fluffy (less than 1 minute). Mix eggs and veggies around in the pan.
- Add soy sauce, white parts of the scallion, and peas. Stir well, scraping the bottom and sides of the pan.
- Add the rice and shrimp, and mix well until rice is well coated and broken apart. Sauté on high for 2-3 minutes more.
- Add salt to taste. Top with chopped green scallion.
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- calories: 470
- carbohydrates: 67g
- cholesterol: 180mg
- fat: 12g
- fiber: 8g
- potassium: 665mg
- protein: 22g
- saturated fat: 2g
- sodium: 1230mg
- sugars: 7g
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