Shrimp & Egg Fried Rice
ACTIVE: 30 min. TOTAL: 35 min.
EQUI P M E N T: 14-inch flat-bottomed
carbon-steel wok or 12-inch stainless-
steel skillet
38g CARB
Fried rice is traditionally made with leftover
rice cooked a day ahead; this recipe simpli-
fies the process by cooking the rice together
with the rest of the meal. (Photo: page 77.)
1 cup unsalted chicken broth
½ cup water
¾ cup long-grain jasmine rice
(see Tips)
2 Tbsp. vegetable oil
1 Tbsp. minced garlic
1 Tbsp. minced fresh ginger
¼ tsp. crushed red pepper
1 cup diced carrots (¼-inch)
1 cup sliced shiitake mushroom
caps
4 oz. large shrimp (31-35 per
pound), peeled and deveined,
cut into ½-inch pieces, and
patted dry (see Tips)
2 cups halved & trimmed sugar
snap peas
2 large eggs, beaten
2 Tbsp. reduced-sodium soy sauce
1/8 tsp. ground white pepper
- Bring broth and water to a boil in a
small saucepan. Add rice. Reduce heat
to low, cover, and simmer until the rice is
tender and the liquid has been absorbed,
17 to 20 minutes. Let stand for 5 minutes.
Fluff with a fork.
- Heat a 14-inch flat-bottomed carbon-
steel wok (or a 12-inch stainless-steel
skillet) over high heat until a drop of water
vaporizes within 1 to 2 seconds of con-
tact. Swirl in oil. Add garlic, ginger, and
crushed red pepper; stir-fry with a metal
spatula until just fragrant, about 10 sec-
onds. Add carrots and mushrooms; stir-
fry for 1 minute. Add shrimp; stir-fry for 1
minute. Add sugar snap peas; stir-fry until
bright green, about 1 minute.
- Remove from heat. Add eggs, the hot
rice, soy sauce, and white pepper; con-
tinue stir-frying, off the heat, until the
shrimp are just cooked through and the
egg is set, 1 to 2 minutes (see Tips).
SERVES 4: about 1½ cups each
CAL 301, CARB 38g (fiber 3g, sugars 5g),
FAT 10g (sat. fat 2g), PROTEIN 14g,
CHOL 138mg, SODIUM 512mg,
POTASSIUM 514mg.
TIPS: To get the benefits of whole grains,
you can use brown rice: In Step 1, use
1 cup each broth and water, and ¾ cup
long-grain brown rice. Cover and cook
until tender, 40 to 45 minutes.
Be sure to pat the shrimp dry with paper
towels before cooking. Extra moisture
will turn the dish soggy.
The residual heat of the pan and the
heat from the cooked rice are enough to
cook the egg and shrimp off the heat in
Step 3.
Kung Pao Chicken
ACTIVE: 30 min. TOTAL: 30 min.
EQUI P ME N T: 14-inch flat-bottomed carbon-
steel wok or 12-inch stainless-steel
skillet
7g CARB
A quick marinade tenderizes the chicken
and infuses flavor. Adding a little oil to
finish the marinade coats the chicken and
helps keep it from sticking to the pan.
1 lb. boneless, skinless chicken
breast, cut into ¼-inch-thick
slices
2 tsp. reduced-sodium soy sauce
plus 1 Tbsp., divided
1 tsp. dry sherry plus 1 Tbsp.,
divided
2 tsp. cornstarch
2 tsp. toasted sesame oil
2 Tbsp. unsalted chicken broth
2 tsp. balsamic vinegar
2 tsp. chile-garlic sauce
(see Tips)
2 Tbsp. vegetable oil, divided
3 slices fresh ginger, peeled and
smashed (see Tips)
1 medium red bell pepper, cut into
1-inch squares
1 medium green bell pepper, cut
into 1-inch squares
¼ tsp. salt
2 Tbsp. unsalted dry-roasted
peanuts
- Combine chicken, 2 tsp. soy sauce, 1
tsp. sherry, and cornstarch in a medium
bowl. Stir until the cornstarch is no lon-
ger visible. Add sesame oil and stir until
the chicken is lightly coated.
- Combine broth, vinegar, chile-garlic
sauce, and the remaining 1 Tbsp. soy
sauce and 1 Tbsp. sherry in a small bowl.
Set aside.
3. Heat a 14-inch flat-bottomed carbon-
steel wok (or a 12-inch stainless-steel
skillet) over high heat until a drop of
water vaporizes within 1 to 2 seconds of
contact. Swirl in 1 Tbsp. vegetable oil.
Add ginger; stir-fry until fragrant, about
10 seconds. Push the ginger slices to
the sides and add the chicken in an even
layer. Cook, undisturbed, until it begins
to brown, about 1 minute. Using a metal
spatula, stir-fry the chicken until lightly
browned but not cooked through, about 1
minute more. Transfer to a plate.
4. Swirl in the remaining 1 Tbsp. vege-
table oil. Add bell peppers; stir-fry for
1 minute. Return the chicken to the pan
along with the reserved sauce; season
with salt and stir-fry until the chicken is
cooked through, 1 to 3 minutes. Remove
from heat and sprinkle with peanuts.
SERVES 4: 1 cup each
CAL 264, CARB 7g (fiber 2g, sugars 3g),
FAT 14g (sat. fat 2g), PROTEIN 25g,
CHOL 63mg, SODIUM 459mg,
POTASSIUM 477mg.
TIPS: You can find chile-garlic sauce in the
Asian-foods aisle of most major grocery
stores. It is a red sauce often sold in a
clear plastic jar. If you can’t find it, you can
add ½ tsp. crushed red pepper and 1 tsp.
minced garlic with the ginger in Step 3.
A slice of ginger is about the size of a
quarter. You can smash it with the side
of a chef’s knife or with the bottom of a
small pot or pan.
82 DI ABETIC LI VING / FALL 2 019
