Healthy Chinese food can be hard to find. Most of the big chains use way too much oil and fry most of their offerings. Others are coated with sticky, sweet and highly caloric sauces.
I like Chinese food, but prefer to make my own healthy Chinese food at home. One example is this healthy chicken and veggie stir fry. Healthy Chinese food is not very challenging to cook. Just make a few substitutions and alter the cooking methods a bit.
Spicy Shrimp Fried Rice
Spicy Shrimp Fried Rice made healthier using leftover cooked brown rice, a delicious whole grain that’s high in fiber, so it fills you up.
INGREDIENTS (serves 4)
- 3 cups leftover brown rice cooked
- 1 lb large shrimp, peeled and deveined
- 1/2 tsp each of chili powder and paprika
- 1/8 tsp cayenne pepper, or more to taste
- 2 large egg whites, beaten
- 1 large whole egg, beaten
- 1/2 medium onion, chopped
- 2 cloves garlic, diced
- 5 medium scallions, chopped, whites and greens separated
- oil spray
- 1 tbsp sesame oil
- 1 tsp crushed red pepper flakes, or more to taste
- 4 tsp soy sauce, or more to taste
- 1 tsp Asian fish sauce, (or more soy sauce)
Fried rice is the ultimate leftover food because it requires using leftover rice. Otherwise it won’t be dry enough to fry and come out a little mushy. Therefore, this weeknight dish comes together really fast. Almost any protein and veggie can be tossed into this. Swap out shrimp for chicken or tofu and feel free to toss in whatever veggies are in your fridge like shredded carrots, mushrooms, corn, edamame, whatever you have on hand.
This healthy shrimp fried rice definitely has some kick to it, and if you really like it hot feel free to add hot sauce to serve later!
Tips on How to Make Shrimp Fried Rice
- As mentioned, start with leftover rice. I prefer brown but white works just fine. The drier the rice, the better it is for frying. You can even use riced cauliflower.
- Cook on high heat. It’s important to make sure the pan is hot when frying the veggies, protein and rice. Works best with a wok but a large pan will work as well.
- For extra crunchiness, once cooked, you can let stand in pan for an extra 30 seconds or so until desired cook.
- In a bowl, season shrimp with cayenne pepper, chili powder, paprika, salt, pepper and garlic powder.
- In a hot wok, over medium high heat, spray a little oil and cook the eggs, when cooked, remove from pan and set aside, 1 to 2 minutes.
- Increase the heat to high, when hot add the sesame oil and sauté onions, scallion whites, garlic and hot pepper flakes for about 1-2 minutes.
- Add shrimp and sauté until no longer translucent, 2 to 3 minutes.
- Add rice and leave in the skillet to let the bottom brown, 2 to 3 minutes, stir and add the egg, soy sauce and fish sauce, mixing well for about 2 minutes.
- Add greens of the scallions and serve.
NUTRITION (per 1-1/2 cup serving)
Click here for this healthy Chinese food recipe.