If you love fried rice but don’t love the copious amounts of sodium and fat in takeout versions, then this fried rice is for you. Packed with vegetables and lean protein, it’s a great use for leftover brown rice. Baking the mixture on a preheated sheet pan in a hot oven yields crispy bits of rice and streamlines the process. Feel free to mix it up with the veggies and use other quick-cooking proteins like diced chicken breast or tofu instead of shrimp, if you like.
这道菜用健康剂量的鲜姜,which contains antioxidants that can support your immune system and protect against cellular damage.
Active time: 10 minutes Total time: 30 minutes
Sheet Pan Shrimp Fried Rice
Ingredients
- 3 tablespoons (44ml) safflower oil
- 2 tablespoons black bean garlic sauce
- 3 medium garlic cloves, finely chopped
- 1 tablespoon fresh ginger, finely chopped
- 1 tablespoon low-sodium soy sauce
- 3 cups (390g) cold cooked brown rice
- 3 cups (170g) shiitake mushrooms, caps sliced, stems discarded
- 2 celery stalks, thinly sliced
- 1 large carrot, finely diced
- 1 pound (454g) shrimp, peeled and deveined
- 3/4 cup (127g) frozen peas
- 2 green onions, thinly sliced
- 1 large egg, beaten
Directions
Place a large, rimmed baking sheet in the center of the oven and preheat to 450°F (246°C).
In a large bowl, whisk together the oil, black bean sauce, garlic, ginger and soy sauce. Crumble the rice into the bowl. Add the mushrooms, celery and carrots, and toss everything together. Pour the mixture onto the preheated baking sheet and spread evenly with a spatula. Bake until the rice begins to brown in the corners of the pan, 10 minutes.
Add the shrimp and peas to the rice mixture and stir with a spatula to loosen any stuck-on bits. Arrange the mixture in an even layer in the center of the baking sheet without any of the baking sheet visible. Drizzle the egg over the rice mixture. Bake until the shrimp is cooked through and the egg is set, 8 minutes.
Serves: 4 |Serving Size: 1 1/4 cups
Nutrition (per serving):Calories: 419; Total Fat: 14g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 146mg; Sodium: 226mg; Carbohydrate: 48g; Dietary Fiber: 8g; Sugar: 4g; Protein: 20g
Discover hundreds of healthy recipes — from high protein to low carb — via“Recipe Discovery”in the MyFitnessPal app.
