My intention was to do a sustainable seafood meal every Tuesday. Thus…it did not work. I received this recipe out of my current Eating Well Magazine and couldn’t wait until next Tuesday to post it. It’s too awesome and versatile for me to keep this all to myself. This is one of those perfect meals: one pot meal, budget-friendly, healthy, quick to make and delicious. There are several changes you can make to this dish to make it just right for you. Here are some ideas:
- Make it a three flavor dish: shrimp, pork or beef and chicken
- Vegetarian by omitting the shrimp and maybe adding some soy beans and/or tofu
- Just making it with one of the following: beef, chicken, shrimp, pork, tofu
- If you have a husband like mine, whom despises brown rice (an atrocity) use white.
- You can easily double this recipe and make it your main meal or make it as a wonderful side dish
- Substitute any of the vegetables for ones you prefer such as mushrooms, broccoli, baby bok choy, etc.
This dish is fantastic not only for the many reasons I have given you above but also because it uses my most favorite ingredient, fresh ginger. It entails a plethora of fresh vegetables and ingredients. I love this Asian style barbecue sauce otherwise known as hoisin sauce. It is not spicy or intense, but offers a wonderfully warm flavor like no other. For 2 cups of this fried rice, made as directed below, it is only 307 calories! Awesome (read in a sing-song way as Jon Stewart says…).
A definite change that I make that you may not want, is that I don’t ever use instant rice. It seems way too processed, or I am just ignorant as I have never tried it. So I will add more liquid and boil for a longer period of time than what the directions tell me. OR-you can always use leftover rice from an Asian take-out you had a few days back. I also do not use vegetable oil anymore, I’ve changed over to olive oil for everything and when that taste is too strong I’ll use sunflower oil. Other than that, this meal is perfect. I love how colorful the plate is. The more color, the more vitamins you are getting. I love the red bell pepper and carrots because that gives me a ton of the “eye vitamin”, beta-carotene as well as vitamin C. Snap peas have a lot of vitamin K, which helps your body’s blood clot normality. I can go on and on with brown rice, shrimp, ginger….all are so good for you! Especially my beloved ginger. OKAY OKAY! My nerdism took a hold of me and I cannot resist. Let’s talk ginger peeps….
And of course we are talking about the root (or rhizome). Although, the flowers are extraordinarily beautiful! I had a small ginger grove in my back yard in California. Any time I needed ginger (which was a lot since I love it so much) I’d go out my back slider and dig my hands just a little ways into the ground (sometimes the root is just right there no digging necessary) and break me off a piece of that root! The health benefits are endless. The root has an essential oil in it called a gingerol, which helps to increase the motility of the gastrointestinal tract and have analgesic, sedative, anti-inflammatory, and antibacterial properties. Studies have shown (and my personal experience) that it may reduce nausea caused by motion sickness or pregnancy and may relieve migraines.
Ginger root slices, boiled in water with added lemon or orange juice, and honey, is a popular way to relieve the common cold, cough, and sore throat (as opposed to taking poison, aka pharmaceuticals-over the counter or not).
Lastly (lastly for this rant anyways), ginger also contains a good amount of minerals like potassium, manganese, copper, and magnesium. Potassium is an important component of cell and body fluids that helps to control heart rate and blood pressure.
Just a quick tip: since I am unable to grow ginger up here on this mountain, I buy organic ginger in bulk. Once home I peel the skin off and then just keep it in my freezer. Anytime I need some I’ll just take it out (it defrosts rather quickly) and cut off however many inches I need. Keeping it frozen is ideal for the ease of grating.
Happy cooking and eating dear friends.
1 1/2 cups water
1 cup instant brown rice
2 tablespoons hoisin sauce
4 teaspoons reduced-sodium soy sauce
2 teaspoons toasted sesame oil
4 teaspoons canola oil, divided
2 large eggs, lightly beaten
8 ounces peeled and deveined raw small shrimp (51-60 per pound)
2 tablespoons minced fresh ginger
4 cups stringless snap peas (12 ounces)
1 medium red bell pepper, cut into 1/2-inch pieces
2 medium carrots, halved lengthwise and thinly sliced
4 scallions, chopped
- Combine water and rice in a small saucepan. Bring to a boil over high heat. Cover, reduce heat to medium-low and simmer until the water is absorbed, 10 to 12 minutes. Spread the rice out on a large baking sheet to cool.
- Combine hoisin sauce, soy sauce and sesame oil in a small bowl; set aside.
- Heat 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Add eggs and cook, stirring to help break into smaller pieces, until just set, about 45 seconds. Transfer the egg to a bowl.
- Add another 1 teaspoon canola oil to the skillet and return to medium-high heat. Add shrimp and cook, stirring occasionally, until pink, 1 1 /2 to 2 minutes. Transfer the shrimp to the bowl.
- Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add ginger and cook, stirring, until fragrant, about 30 seconds. Stir in snap peas, bell pepper, carrots and scallions; cook, stirring occasionally, until tender-crisp, 3 to 4 minutes. Stir in the rice and the reserved egg and shrimp; cook, stirring, until heated through, about 1 minute. Remove from the heat and gently stir in the sauce mixture.
High Altitude Adjustment
- If you are going to be cooking with instant rice, just increase water to 2 cups.
- If you are going to be using dry rice, increase water to 3 cups.
- Egg shells
- Ginger, snap pea, bell pepper, carrot and scallion trimmings
- Hoisin jar/lid
- Rinsed out shrimp bag (rinse or else prepare to have the smelliest garbage ever)
- Any used oil container