Low Fat Seafood Fried Rice
Indulge in the flavors of the ocean with this healthy and delicious Low Fat Seafood Fried Rice, a wholesome twist on a classic takeout favorite. Packed with tender shrimp, succulent scallops, and nutrient-dense veggies like carrots and peas, this recipe uses hearty brown rice to keep things fiber-rich and satisfying. Seasoned with garlic, ginger, and a touch of low-sodium soy sauce, this dish boasts bold, savory flavors while staying light on fats, thanks to egg whites and a mere teaspoon of sesame oil. Perfect for a quick and nutritious weeknight dinner, this protein-packed seafood fried rice comes together in just 45 minutes, making it an ideal choice for health-conscious foodies looking for a low-fat, high-protein recipe without compromising on taste!
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Recipe Information
Ingredients
- 2 cups brown rice
- 4 cups water
- 8 oz shrimp, peeled and deveined
- 8 oz scallops
- 2 large egg whites
- 1 medium carrot, diced
- 1 cup peas, frozen
- 2 tbsp low-sodium soy sauce
- 1 tsp sesame oil
- 3 green onions, sliced
- 3 cloves garlic, minced
- 1 tsp ginger, grated
- 1 tsp canola oil
- 0.25 tsp black pepper
- 0.5 tsp salt
Instructions
Rinse the brown rice under cold water until the water runs clear. In a medium saucepan, combine the rice with 4 cups of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes, or until the rice is cooked. Fluff with a fork and set aside.
While the rice is cooking, season the shrimp and scallops with salt and black pepper. In a large non-stick skillet, heat 1 teaspoon of canola oil over medium heat. Add the shrimp and scallops, and sear for 2-3 minutes on each side until just cooked through. Remove the seafood from the skillet and set aside.
In the same skillet, add the minced garlic and grated ginger. Sauté for about 30 seconds or until fragrant, then add the diced carrot and frozen peas. Cook for 3-4 minutes, stirring occasionally until the vegetables are tender.
Push the vegetables to the side of the skillet and add the egg whites. Scramble until cooked and well combined with the vegetables.
Add the cooked rice to the skillet, stirring everything together. Pour the low-sodium soy sauce and sesame oil over the mixture, stirring until all ingredients are well coated.
Finally, add the cooked shrimp and scallops back into the skillet along with the sliced green onions. Stir everything together for another 1-2 minutes until heated through.
Adjust seasoning with more salt or pepper if needed. Serve hot.
Nutrition Facts
Calories |
1257 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.9 g | 34% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 7.4 g | ||
| Cholesterol | 511 mg | 170% | |
| Sodium | 3580 mg | 156% | |
| Total Carbohydrate | 138.6 g | 50% | |
| Dietary Fiber | 18.4 g | 66% | |
| Total Sugars | 14.1 g | ||
| Protein | 120.1 g | 240% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 314 mg | 24% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 2149 mg | 46% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
