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
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