Fried rice in asian restaurants is often made with lard or excess oil, adding enormous amounts of calories and fat. In my recipe I use a stock-based sauce that only uses 1 Tbsp of flavored sesame oil. And instead of the traditional green peas, I have used edamame, which are Japanese soybeans.
1. To make the sauce, whisk together the chicken stock, soy sauce, sesame oil and chili sauce in a small bowl. Set aside.
2. Add the rice to the stock and bring to a boil. Reduce the heat to low, cover and simmer for 10 minutes. Remove from the heat and let sit for 10 minutes, covered.
3. Lightly coat a large, nonstick skillet or wok with cooking spray, add the oil and set over medium-high heat. Add the onion and sauté for 5 minutes or until it is softened. Add the garlic and ginger and sauté for 1 more minute. Add the shrimp and edamame and sauté for 3 minutes or until the shrimp just turns pink. Stir in the carrots and green onions.
4. Add the cooked rice to the shrimp mixture. Add the sauce and stir-fry for 2 minutes, or until everything is warmed through and the rice is coated with the sauce. Serve hot.
1/3 cup chicken stock
3 Tbsp low-sodium soy sauce
1 Tbsp sesame oil
1 tsp hot chili sauce
1 1/2 cups white rice
1 1/2 cups chicken stock
2 tsp vegetable oil
1 cup chopped onion
1 1/2 tsp finely chopped garlic
1 1/2 tsp finely chopped ginger
4 oz raw shrimp, peeled, deveined and diced (or kept whole)
1 cup frozen shelled edamame
1/2 cup grated carrots
1/2 cup chopped green onions
Nutritional Analysis per Serving
Protein 12 g
Fat 5.4 g
Saturated Fat 0.6 g
Carbohydrates 52 g
Cholesterol 28 mg
Sodium 459 mg
Fiber 1.8 g
Prep Time: 15 minutes
Cook Time: 21 minutes
Make Ahead: Prepare up to a day in advance and reheat gently on top of the stove.
Nutrition Watch: The vegetable oil I like to use is canola oil, which is very low in saturated fat and has a very high proportion of monounsaturated fat.