Shrimp and Broccoli Fried "Rice" (Healthy Recipes) | MyFitnessPal скачать в хорошем качестве

Shrimp and Broccoli Fried "Rice" (Healthy Recipes) | MyFitnessPal

This healthy stir-fry subs in riced broccoli for a fast, flavorful, low-carb dish that’s high in protein & fiber. Try it with a fried egg! SHRIMP AND BROCCOLI FRIED “RICE” Active time: 10 minutes, Total time: 20 minutes INGREDIENTS 20 ounces (567g) broccoli crowns, florets and stalks separated 2 tablespoons canola oil, divided 12 ounces (340g) shrimp, peeled and deveined 1/8 teaspoon white or black pepper 4 medium garlic cloves, chopped 1 tablespoon fresh ginger, finely chopped 4 tablespoons (59ml) hoisin sauce 1 cup (140g) frozen peas and carrots, defrosted 1 8-ounce (225g) can sliced water chestnuts, drained and roughly chopped 2 green onions, chopped DIRECTIONS Place the broccoli stalks in a food processor and pulse until the stalks are reduced to tiny, rice-sized pieces, about 10 one-second pulses. Transfer to a bowl. Repeat with the florets, set aside. (Don’t overcrowd the work bowl, you may need to process the florets in batches.) Heat 1 tablespoon oil in a wok or a large nonstick skillet over medium-high heat. Add the shrimp, garlic, ginger and pepper and stir-fry until the shrimp are curled and cooked through, 1–2 minutes. Transfer to a plate and set aside. Return the wok to medium heat. Add the remaining oil. Add the broccoli “rice” and stir-fry for 1 minute. Add 3 tablespoons of water and the hoisin sauce and continue to stir-fry/steam until the broccoli bits are crisp-tender and bright green, 2 minutes. Return the shrimp to the wok along with the carrots, peas and water chestnuts, and stir-fry until the vegetables are hot, 1 minute more. Sprinkle with the green onions and serve. Serves: 4 | Serving Size: 1 3/4 cups/200g Nutrition (per serving): Calories: 239; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 124mg; Sodium: 491mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 7g; Protein: 17g BROWSE MORE HEALTHY RECIPES Discover hundreds of healthy recipes—from high protein to low carb—via "Recipe Discovery" in the MyFitnessPal app. Save your favorites and log directly to your diary: https://myfitnesspal.app.link/YT-MFP-... BUILD HEALTHY HABITS WITH FOOD LOGGING IN MYFITNESSPAL Tracking nutrition helps you make connections between what you eat and how you feel—so you can make smarter choices. Log recipes from our collections with a single tap, or create your own loggable recipes: https://myfitnesspal.app.link/YT-reci...