Monday, March 24, 2014

Pineapple Shrimp & Vegetable "Fried" Rice

Who loves ordering takeout from your favorite Chinese restaurant, but hates how terrible it is for you? And I'm not talking about ordering steamed vegetables and brown rice. I know there are healthier options when you go out. I am talking about the heavy sauces and the fried rice! 
My husband and I love to order Chinese food. As much as we love it, we always eat more than we should, because let's be honest- who eats a proper portion when you have such deliciousness in front of you? Yeah, me either.

Which is why I decided to make a more nutrient-dense, low-sodium, and healthier rendition of Chinese takeout!

Servings: 2

Nutrition Breakdown Per Serving:

465 calories
10.1g fat
68.6g carbs
26g protein

What you will need:

Vegetables Stir-Fry:

Non-stick cooking spray*
3 bell peppers, sliced
1 1/2 cups snap peas
1 medium red onion, chopped
1 tsp. ginger
2 tsp. minced garlic, 2 cloves

Fried Rice:

2 tbsp. Bragg's Liquid Aminos
1 tbsp. olive oil
1 tbsp. apple cider vinegar
1/2 cup long grain brown rice + 1 cup vegetable cooking stock
3 tbsp. water
4 large egg whites

Pineapple Shrimp:
8 oz. wild caught shrimp, peeled & deveined
1/2 15-oz can pineapple slices in pineapple juice, chopped


Combine rice and vegetable stock into a medium pot, and bring to a boil. Once it has reached a boiling temp, cover and reduce it to a simmer. Cook for 40 minutes. Remove the pan from the burner and allow it to steam for 10 minutes, with the lid on! Once done, fluff with a fork.
While the rice is cooking, place a non-stick pan over medium heat. Once heated, spray the pan with non-stick cooking spray. I use *Spectrum Grapeseed Oil Cooking Spray. Add the peppers, onions, snap peas, and minced garlic. Allow the vegetables to cook for 4-5 minutes, season with ginger, and cook for an additional 1-2 minutes. Remove from heat and place into a large bowl and cover with a lid. Return the pan to the burner and spray with non-stick cooking spray. Add the shrimp, a touch of the pineapple juice, and allow the shrimp to cook for 1-2 minutes. Then add the chopped pineapple. Allow to cook for 3-4 minutes, or until the pineapple has browned a bit and the shrimp is fully cooked. Remove from heat and add to the vegetables in the bowl and recover. Once again, return the pan to the burner. Add olive oil, liquid aminos, vinegar, and water. Swirl the pan to allow the ingredients to mix together and then add the cooked rice.Stir consistently until a majority of the liquid has cooked out of the pan. Make an opening in the middle of the rice and pour in the egg whites. Allow the egg whites to whiten a bit before scrambling them. Once they have been scrambled, mix the egg whites with the rice and allow to cook for 1-2 additional minutes. Remove from heat and serve with the vegetable and pineapple shrimp mixture.

Garnishments: chopped scallions and sesame seeds.