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Fried Rice under 500 calories

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.
Prep Time 20 minutes
Cook Time 45 minutes
Servings: 10
Course: Main Course, Side Dish
Cuisine: Nigerian, West African
Calories: 413

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.