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Shrimp and Broccoli Fried “Rice”

Published July 16, 2020
2 minute read
Shrimp and Broccoli Fried “Rice”
Published July 16, 2020
2 minute read
In This Article

Active time: 10 minutes Total time: 20 minutes

Move over cauliflower, there’s a new riced vegetable in town! Blitzing the stems and florets of broccoli makes delicious “rice,” especially when stir-fried with ginger, shrimp, frozen peas and carrots, and hoisin sauce in this low-carb alternative to fried rice. Top with a fried egg for an extra boost of protein.

RD tip: Broccoli is a cruciferous vegetable, which means it has specific anti-inflammatory properties that benefit gut health and fight disease. Using the stalks as “rice” bumps up the fiber in this meal, making it a great choice if you’re struggling to hit your fiber goal.

Shrimp and Broccoli Fried “Rice”

Ingredients

  • 20 ounces (567g) broccoli crowns, florets and stalks separated
  • 2 tablespoons canola oil, divided
  • 12 ounces (340g) shrimp, peeled and deveined
  • 1/8 teaspoon white or black pepper
  • 4 medium garlic cloves, chopped
  • 1 tablespoon fresh ginger, finely chopped
  • 4 tablespoons (59ml) hoisin sauce
  • 1 cup (140g) frozen peas and carrots, defrosted
  • 1 8-ounce (225g) can sliced water chestnuts, drained and roughly chopped
  • 2 green onions, chopped

Directions

Place the broccoli stalks in a food processor and pulse until the stalks are reduced to tiny, rice-sized pieces, about 10 one-second pulses. Transfer to a bowl. Repeat with the florets, set aside. (Don’t overcrowd the work bowl, you may need to process the florets in batches.)

Heat 1 tablespoon oil in a wok or a large nonstick skillet over medium-high heat. Add the shrimp, garlic, ginger and pepper and stir-fry until the shrimp are curled and cooked through, 1–2 minutes. Transfer to a plate and set aside.

Return the wok to medium heat. Add the remaining oil. Add the broccoli “rice” and stir-fry for 1 minute. Add 3 tablespoons of water and the hoisin sauce and continue to stir-fry/steam until the broccoli bits are crisp-tender and bright green, 2 minutes. Return the shrimp to the wok along with the carrots, peas and water chestnuts, and stir-fry until the vegetables are hot, 1 minute more. Sprinkle with the green onions and serve.

Serves: 4 | Serving Size: 1 3/4 cups/200g

Nutrition (per serving): Calories: 239; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 124mg; Sodium: 491mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 7g; Protein: 17g

Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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