MPN™ Shrimp & Broccoli Fried Rice with Almonds

- a Brain Healthy Recipe[1]-

 Cooling rice in the freezer ensures the grains stay separate once stir-fried

 

YIELD:  4 SERVINGS   (Serving size 1 ¾ cups)

 

  INGREDIENTS                                                                            AMOUNT

Water, divided 1 ¾ cups
Brown rice, cooked 1 ½ cups
Broccoli florets 4 cups
Red bell pepper, 1 large, seeded and diced 1 & 1/3 cups
Roasted peanut oil, divided 2 TBSP
Fresh ginger, peeled, grated 2 tsp
Garlic cloves, minced 3
Flat fresh parsley, chopped ¼ cup
Large shrimp, peeled, deveined 1 ¼ lbs
Vegetable or chicken broth (homemade, no salt) or water ½ cup
Soy sauce, low-sodium 1 TBsp
Arrowroot powder 1 tsp
GARNISH:  
Sliced almonds, toasted ¼ cup
Green onions/scallions, chopped ¼ cup

 

METHOD:

  1. 1.     Prepare brown rice in advance, chill in freezer (allow one hour).
  2. 2.     Combine broccoli, bell pepper and ¼ cup water in a microwave-safe dish.  Microwave on high for 5 minutes or until crisp-tender. (Or sauté, stirring until crisp-tender for about 5 minutes).  Set aside.
  3. 3.     Heat 1½ teaspoons oil in a large non-stick skillet over medium heat.  Add ginger, parsley and garlic to pan; cook 1 minute, stirring frequently.
  4. 4.     Increase heat to medium-high.  Add shrimp to pan; cook 4 minutes or until shrimp are done.  Remove shrimp mixture from pan.  Remove rice from freezer.
  5. 5.     Heat remaining 1 ½ tablespoons oil in pan over medium-high heat.  Add rice to pan, cook 3 minutes or until thoroughly heated, stirring frequently.  Combine broth, soy sauce and arrowroot in a small bowl, stirring with a small whisk.  Stir broth mixture into rice. Add shrimp mixture and broccoli mixture to pan; cook 1 ½ minutes or until sauce thickens.
  6. 6.     Sprinkle with almonds and the chopped green onions, and serve.

Partial nutritional information per serving:

Calories 442 (0.0% from fat); Fat 12.6g (sat 1.9g); Mono 5.4g, Poly 4g) Iron 7mg; Cholesterol 215mg; Calcium 141mg; Carbohydrate 45.8g; Sodium 300mg; Protein 37.5g; Fiber 4.1g (fiber will increase if brown rice is used).



[1] Adapted following Memory Preservation Nutrition® program by Nancy Emerson Lombardo, Ph.D  from myrecipes.com.   Selected by Cheryl K. Franchi, MS, MBA, RD, CSG, LD, FADA.

 

© 2012 Nancy Emerson Lombardo Ph.D., HealthCare Insights, LLC   All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, Photocopying, recording or otherwise, without prior written permission of HealthCare Insights, LLC.  Direct correspondence to Nancy Emerson Lombardo, Ph.D.  nemerson@healthcareinsights.net   978-621-1926

 

MEMORY PRESERVATION NUTRITION® provided by BRAIN HEALTH AND WELLNESS CENTER® OF HEALTHCARE INSIGHTS, LLC

HCI P.O. Box 2683, Acton, MA 01720          www.healthcareinsights.net

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