How To Make Healthy Fried Rice Under 500 Calories | Nigerian-Style Twist

When I first started trying to lose weight, I thought the only way was to cut out entire food groups. Rice was always the first to go because it gets such a bad rap. But when I began building a healthier relationship with food, I realized all food groups can be part of a balanced diet.

The way I approach it now is simple: I log my meals exactly as I cook them into my calorie tracking app. Most of the time, I’m pleasantly surprised to see that they’re already balanced. And when a tweak is needed, it’s usually just reducing oil or swapping fatty protein for a leaner one.

This fried rice recipe didn’t even need a tweak! When I logged it, it came to 413 calories per serving. Paired with lean chicken breast or fish (~100 calories), the whole meal is just 513 calories, leaving me enough room for a side salad while still staying under my 600-calorie-per-meal goal.

A few years ago, I stumbled on Sisi Yemmie’s YouTube video where she blended green bell peppers, green onions, and green habaneros into her fried rice cooking liquid, and I’ve been hooked on that method ever since. Back when I catered (yes, I used to cater; story for another day!), it was always a crowd-pleaser. And now, it’s still my go-to.

This recipe is colorful, flavorful, fitfam-friendly, and guaranteed to wow picky eaters too. One of my kids hates seeing the veggies in food, so I reserve some for her before stir-frying, while the other one loves it with the vegetables.

Shrimp Fried Rice

A healthy twist on classic Nigerian fried rice that doesn’t sacrifice flavor. This fitfam-friendly version comes in at just 413 calories per serving and pairs perfectly with lean proteins for a satisfying balanced meal.

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Prep Time 20 minutes mins

Cook Time 45 minutes mins

Servings: 10

Course: Main Course, Side Dish

Cuisine: Nigerian, West African

Calories: 413

Ingredients Method Notes

Ingredients

  

• 4 cups long grain enriched white rice
• 3 cups chicken stock
• 1.5 medium green bell peppers
• 2 green habanero peppers
• 5 basil leaves
• 1 cup green onions chopped
• 4 cloves garlic
• 1 medium onion
• ¼ cup vegetable oil
• 12 oz shrimp peeled, deveined
• 1 lb mixed vegetables I used frozen
• seasoning to taste salt, black pepper, chicken bouillon

Method

 

1. Blend the flavor base: Blend 1 green bell pepper, the habaneros, basil, ½ onion, and ⅔ cup chicken stock with some of the green onions. Set aside.
2. Dice: Finely dice the remaining onions and green bell pepper. Set aside.
3. Prep the rice: Wash rice until water runs clear. Add to a pot with the blended mixture and remaining chicken stock. Add water if needed so liquid just covers rice. Adjust seasoning, add whole garlic cloves, then cook on low heat until liquid is absorbed. Rice should be slightly firm. Remove garlic cloves, set aside, and let rice steam off uncovered.
4. Cook the shrimp: Heat oil in a wok. Add shrimp, season lightly, and cook until just turning pink. Remove and set aside.
5. Build the stir fry: In the same oil, sauté diced onions until translucent. Add the reserved garlic cloves and mash. Stir in diced green peppers, then add mixed vegetables. Stir fry until heated through.
6. Combine: Add cooked rice and shrimp back in, stir fry until evenly mixed and heated through. Adjust for seasoning.
7. Finish: Garnish with chopped green onions and serve hot with lean chicken or fish.

Notes

• If you live in the U.S. and need a rice brand that works like the Nigerian style long-grain, try Par Excellence or Delta Star; they give you the same non-mushy, fluffy results.
• If you’re cooking with frozen mixed vegetables, do not thaw first, as this makes them mushy. You need to cook it frozen to ensure that it retains its crunch.