Shrimp and Broccoli Fried Rice with Toasted Almonds

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

Yield: 4 servings (serving size: about 1 3/4 cups)

Ingredients

• 1 3/4  cups  water, divided
• 1 1/2  cups  instant white rice (such as Minute Rice)
• 4  cups  broccoli florets
• 1  large red bell pepper, chopped (about 1 1/3 cups)
• 2  tablespoons  roasted peanut oil, divided
• 1  teaspoon  grated peeled fresh ginger
• 3  garlic cloves, minced
• 1 1/4  pounds  large shrimp, peeled and deveined
• 1/2  cup  fat-free, less-sodium chicken broth
• 3  tablespoons  low-sodium soy sauce
• 1  teaspoon  cornstarch
• 1/4  cup  sliced almonds, toasted
• 1/4  cup  chopped green onions

Preparation

1. Place 1 1/2 cups water in a medium saucepan; bring to a boil. Add rice to pan; cover, reduce heat, and simmer 5 minutes. Remove pan from heat; let stand 5 minutes. Spoon rice into a 13 x 9–inch baking dish; place dish in freezer.

2. Combine broccoli, bell pepper, and the remaining 1/4 cup water in a microwave-safe dish. Microwave at HIGH 5 minutes or until crisp-tender. Set aside.

3. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add ginger and garlic to pan; cook 1 minute, stirring frequently.

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. Heat remaining 1 1/2 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 cornstarch in a small bowl, stirring with a whisk. Stir broth mixture into rice. Add shrimp mixture and broccoli mixture to pan; cook 1 1/2 minutes or until sauce thickens. Sprinkle with almonds and onions.

Nutritional Information

Calories:

442 (0.0% from fat)

Fat:

12.6g (sat 1.9g,mono 5.4g,poly 4g)

Protein:

37.5g

Carbohydrate:

45.8g

Fiber:

4.1g

Cholesterol:

215mg

Iron:

7mg

Sodium:

693mg

Calcium:

141mg