Lower Calorie Shrimp Fried Rice

A lower-calorie version of the takeout classic that still tastes good.

2-3 servings
1 hour
Ethan Chlebowski

Ingredients

Rice

  • Rice
    150 g1 part
  • Water
    280 g1.85 parts
  • Cooking oil
    for stir frying~20 g

Protein

  • Eggs, beaten
    2
  • Shrimp, peeled & chopped
    170 g~1/3 lb
  • Salt
    3 ga sprinkle
  • Cornstarch
    2 ga sprinkle
  • Baking spray
    for stir frying

Vegetables

  • Baking spray
    for stir frying
  • Garlic, minced
    2 cloves
  • Onions, small dice
    60 g~1/3
  • Carrots, small dice
    80 g
  • Mushrooms, small dice
    80 g
  • Peas
    80 g
  • Scallions, thinly sliced
    1 stalk

Seasoning

  • Soy Sauce
    5 gor to taste
  • Sugar
    4 g1/2 spoonful
  • MSG
    3 ga sprinkle

Method

Step 1: Steam the rice

Add the rice to a metal strainer and rinse the starches under water. Ensure the water has completely drained to minimize excess moisture. Add the rinsed rice in a saucepan with the measured amount of water and cover with a lid.

Bring to a over medium heat. Once boiled, turn off the heat, remove the lid, place a kitchen towel over top, and place the lid back on. Let the rice off the heat for 15 to 20 minutes. If the water hasn't fully absorbed, you can put it back on low heat for a few minutes to finish cooking.

Once done, spread on a plate to let excess steam escape.

  • Note: Rice can be made ahead of time and stored in the fridge, which also improves its texture during stir-frying.

Step 2: Marinade the shrimp

Chop the shrimp into small cubes and place into a bowl on a scale. Add the salt and cornstarch and mix together. Let the shrimp for 15 minutes.

Meanwhile, use this time to gather the remaining ingredients or prep vegetables.

Step 3: Stir fry the shrimp

Heat a wok or skillet over medium-high heat. Spray for 1 second with cooking spray to cover the pan. Add the marinated shrimp and until done, about 2-3 minutes depending on the size of the pieces. Take the shrimp out and set aside in a bowl.

Step 4: Stir fry the vegetables

Spray the pan again for 1 second. Add the minced garlic and for 10-15 seconds until just fragrant. Add the onions and carrots and until browned while mixing constantly about 60-90 seconds. Add in the mushrooms and stir fry for another 30 seconds. Remove the vegetables and add to the bowl with the shrimp.

Step 5: Fry the egg and rice; add seasoning

Bring the heat to high. Turn off the heat, add a swirl of oil to the wok to coat its surface, and turn the heat back to medium-high. Add the beaten egg and cook until the curds start to set.

Add in the cooked rice. Stirring constantly, the rice for 2-3 minutes. It should toast some and become dryer without clumps, and the egg should become dispersed into small pieces. Add the sugar, soy sauce, and MSG to the rice and stir it in.

Step 6: Combine & finish the stir fry

Return the cooked shrimp and vegetables to the wok. Add the peas to the rice and for another 15-20 seconds. Shut off the heat and add the scallion, then mix to combine.

Taste it! Adjust the soy sauce, msg, or sugar as you see fit.

“Once you understand the basics of restaurant-style fried rice, you can make changes that reduce calories but don’t sacrifice flavor. This version uses less oil, a lower ratio of rice, and shrimp for a leaner source of protein.”

Ethan Chlebowski
Creator

Watch & Cook

Nutritional Information

entire recipe
Calories1068
174g
16g
54g

Show macros split into…

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Recommended: 2 servings

FAQ

Do I need to get a wok to make this stir-fry?

A large, deep frying pan or skillet will work just as well. The key is to have a large surface area to cook ingredients quickly over high heat. Even if you have a wok, make sure to stir fry in batches or in stages by ingredient. This will let you get browning on each ingredient without crowding the pan and overwhelming the heat source, which will result in steamed, mushy ingredients. Home ranges simply aren't hot enough to properly stir fry everything in one go.

This rice-to-water ratio seems off…

This is intentionally a wetter ratio than is normally used for fried rice to achieve similar volume and weight with less rice to reduce the carbs and calories. If you want a more ideal, dryer , check out the restaurant-style version of this recipe.

Why the combo of oil and baking spray?

Baking spray allows you to reduce the amount of oil needed to each step. However, using a swirl of oil in the egg/rice frying stage is helpful to reduce sticking and actually fry the rice. If you want to further reduce the calories in this recipe, you can use baking spray for that step too.