Healthy Shrimp Fried Rice

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When I finished college and was living in New York City, I admittedly lived on takeout. I had just started my career, was working insane hours, and was climbing a steep learning curve. I would cook occasionally when I was home, but most nights my young colleagues and I would eat takeout from our desks as we worked through deadlines for the next day. Thai, Sushi, or Chinese, we had our pick of the best NYC had to offer!

Healthy shrimp fried rice ingredients

All in moderation

Nowadays I still enjoy ordering good takeout food, although I enjoy it in moderation. This Healthy Shrimp Fried Rice is my recreation of the classic comfort food dish that nourishes your savoury tooth.

Classic comfort food with a twist

I start with all the usual players: pan-seared shrimp, onions, celery, and of course, you can’t forget the frozen mixed vegetables. I then light up the dish by using protein-rich quinoa and low sodium soy sauce and then finish it off with a pan-fried egg scramble and crunchy green onions on top. 

Fried rice ingredients frying in a pan

Save your leftovers if there are any for savoury toppings on soups, salads, or dinner sides. I hope you enjoy this healthy shrimp fried rice and add it to your go-to recipe playlist!

Nutriology Hacks

  • Pantry and Freezer Meals – Stock your pantry and freezer with staples such as quinoa and frozen shrimp and veggies and you can pull together healthy shrimp fried rice (or quinoa!) in a matter of minutes.
  • Make-Ahead Quinoa – I like to make the quinoa ahead and keep it in the refrigerator overnight, pulling out some of the excess moisture and giving me crispier fried rice.
  • Egg Fry – Pour whisked egg into a well in the center of the hot pan. This allows the egg to quickly fry up before chopping it up to combine with the rice.
Fried rice cooking in a pan

Healthy Shrimp Fried Rice

Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Cuisine: Chinese
Servings: 3 servings
Calories: 520kcal

Ingredients

  • 4 cups medium shrimp peeled and deveined
  • ¾ cup white quinoa
  • 1 cup yellow onion diced (half of a medium onion)
  • 1 cup celery diced (2 celery stalks)
  • 2 cups frozen mixed vegetables
  • 1 tablespoon garlic minced
  • 1 tablespoon jalapenos seeded and diced (1 medium jalapeno – add more seeds back in to turn up the heat)
  • 2 tablespoons low sodium soy sauce
  • 3 eggs
  • ½ cup green onions diced
  • 1 tablespoon olive oil
  • Salt and pepper

Instructions

  • Rinse the quinoa, add to a pot with a pinch of salt and 2 cups of water, and bring to a boil.
  • Once the quinoa is at a boil lower the heat and simmer for 15 minutes. Then fluff with a fork and set aside on the warm stove to steam out any excess moisture.
  • Rinse and dry the shrimp, then sauté with the olive oil and salt pepper for 5 minutes until cooked. Set aside in a separate bowl.
  • Next sauté the yellow onion, celery, garlic, and jalapenos for 5 minutes with salt and pepper. Add in the mixed vegetables, cooked quinoa, and soy sauce and sauté for another 5 minutes.
  • Create a little well in the middle of the vegetable and quinoa mixture and scramble up the whisked egg.
  • Once the egg is fully scrambled chop up with a spatula and fold into the fried rice and add in the cooked shrimp.
  • Plate the shrimp fried rice and top with the green onion and a pinch of salt and pepper.

Notes

Nutrition Facts Per Serving
  • Calories – 520 Calories
  • Protein – 40 grams
  • Carbohydrates – 57 grams
  • Fat – 13 grams
  • Nutrition Note – this meal was specifically designed and developed to promote a healthy weight with balanced macronutrients (32% protein, 45% carbs and 23% fat)

Written by John Chesley, Nutriology Founder

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