MPN™ Shrimp & Broccoli Fried Rice with Almonds

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).