July 8th, 2019

My boys love shrimp and they love rice. So combining them is one of my go-to, less-than 30-minute meals that my family can't get enough of. If you have any left over rice, the time cuts down to 15 minutes or less.

My favorite cuisine has to be Asian because I just love the fresh, spicy ingredients used to make healthy dishes. I'm classically trained in French cuisine, but gone are the days where I use lots of red meat, butter, cream, and triple fat cheese. Now I prefer to use French cooking techniques and healthy ingredients.

You might be asking, "Is stir fry healthy?" This is my philosophy on food these days. If you purchase fresh food that has had little if any processing, and you cook it at home then, in my book, it's going to be a lot healthier than most store bought boxed and processed (so called healthy) food. I try to use as many one ingredient foods as I can. If you look at the ingredients list below you will see, long grain brown rice, shrimp, broccoli, sugar snap peas, carrots, onions, and garlic that are all classed as one ingredient. The remaining ingredients have had very little in the way of processing. Using one tablespoon of oil per person and a method called stir frying, where the items cook fast so they retain most of the nutrition within them, I'd say that stir frying is quick and healthy. So set the table. Grab your ingredients, and get cooking. Your family meal that has a healthy bonus of nutrition as a side will be ready in minutes. Enjoy!

Shrimp Fried Rice
Serves 4

1 ½ cups long-grain brown rice
2 tablespoons vegetable oil mixed 2 tablespoons sesame oil
16oz raw shrimp, peeled and deveined
1lb broccoli roughly chopped
1 cup sugar snap peas roughly chopped
1 medium carrot, washed and chopped
1 medium yellow onion, peeled and chopped
2 cloves garlic, peeled and minced
¼ cup low in sodium soy sauce
2 tablespoon rice vinegar
2 tablespoons chili sauce

How to make:
Take a medium size saucepan and add the rice along with 3 cups water, place on the stove and bring to a boil, cook for 15 minutes or until the water has been absorbed, remove from the stove and place into a colander, pour over boiling water to remove any starch.

Next take a large wok or nonstick frying pan, add 2 tablespoons of mixed oil, place the wok on the stove over a medium to high heat, then add the shrimp and cook for 4 minutes, then transfer the cooked shrimp to a plate lined with paper towel.

Add the remaining oil, when hot add the broccoli, sugar snap peas, carrot, onion and garlic, and cook stirring frequently until tender about 5 to 6 minutes, then pour in the soy sauce, rice vinegar and chili sauce.

Add the rice and shrimp back to the wok and cook until the mixture is heated through, serve.


Chef Mark .

Copyright © 2018, 2019 Mark Allison