Healthy Peanut Fried Rice with Chicken and Shrimp

June 1, 2020
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Recipes

We are always looking for ways to make our favourite take out meals healthier and better for our goals. Some dishes we leave to the chefs but there are a large number of classics that can be easily made in our own kitchens, which not only can keep us on track but it can also be a great way to tweak them to our own tastes, dietary needs and goals.


Fried rice is one of those staples in any Asian restaurant. This popular dish is not only tasty but also caters to most dietary preferences as you can do it without meat and it can also be easily made dairy and gluten free.

As versatile as it is, when ordering this dish out, there are a couple downsides:

- Excessive calories. This dish is often loaded with extra oils that aren't needed necessarily for the main flavour

- Sodium buster. Lots of normal soy sauce means lots of extra sodium

- Skewed rice: veggie ratio. Fried rice often has a sprinkle of vegetables for a double or more portion of rice. This often leads to people overeating and feeling lethargic afterwards

- Lower quality protein options: If meat is the main protein, it is often a cheaper and, thus, fattier cut.

Does that mean you shouldn't ever eat it?

Not at all, having dishes like this in moderation is perfectly fine, but why not be able to enjoy those flavours more often?

What if you could make your favourite rice dish at home have it be more nutritious but just as flavourful?

Well I have the perfect recipe for you!

This dish not only fits the flavour profile but boosts the nutritional value and quality through:

-More vegetables to balance out the rice and provide more nutrients and fibre

- Lower sodium soy sauce alternative

- More options for protein

- Taking it easy on the added oils for stir-frying

So you can make this recipe at home and enjoy your favourite cuisine knowing you are getting a healthy meal that satisfies your taste buds as well.

One the staples for this recipe is a secret ingredient that I always like to recommend to have on hand for it's rich peanutty flavour.

You can also find PB2 and other powered peanut butter brands in a variety of grocery stores

Higher in protein than traditional peanut butter and burstingwith deep, roasted flavour, peanut flour offers the ability to make fun sauces, dressings dips and even shakes but helps to ensure that the calories in your sauce alone doesn't end up steering you away from your goals.

So now that secret is spilled, lets move onto that recipe shall we?

Peanut Fried Rice with Chicken and Shrimp

*Can be modified to fit various dietary needs, see note below

For 2 servings

Ingredients:

For the Fried Rice

- 1/2 cup (dry) rice of choice. I like Jasmine rice for the fragrance and its traditional in Asian dishes

- 1 chicken breast, trimmed and cubed.

- 1 serving of large tiger shrimp, deveined (can use cooked or raw).

- 1 cup or more of frozen chinese/thai style frozen vegetables, thawed and drained

- 2 eggs

- 1/2 tbsp sesame oil for stir frying.

-2 servings of peanut Sauce (see below)


Sauce

- 1 serving peanut flour

-2 tbsp coconut aminos, low sodium soy sauce or soy sauce alternative of choice

-1 tbsp lime juice

- 1/2 tsp each garlic and ginger puree (more if wanted)

- 1 tsp sesame oil

- optional 1 tsp honey

- optional Sriracha for heat

-Add water as you chose for a thicker or thinner sauce.

Directions:

1. Cook your rice according to package directions and let sit and cool when it's done.

2. Mix all of your sauce ingredients together and set aside.

3. If your shrimp are raw and in the shell, steam them in the microwave (put in a little bowl with a tbsp of water and cook for 1-2 minutes) or in a steamer pot. Peel them and set aside.

4. Heat a large wok or pan with your sesame oil on medium heat. Cook your chicken until there is not longer any pink and remove from the pan.

5. Crack your eggs in the pan and scramble. Cook until they are full done then add your proteins back into the pan. Stir to combine. Now add your rice, vegetables and sauce and stir fry together until fully combined.

6. Remove from the heat and serve with lime wedges, extra hot sauce and a sprinkling of extra peanuts if you want a bit more of a crunch!

Don't forget the star of the show! The sauce.

Dietary modifications:

For vegetarian --> use tofu, tempeh or seitan as the protein. If you had eggs and/or fish/seafood in your diet you can include those

For Vegan --> remove the egg and meats and use protein of choice. Instead of honey, use sweetener of choice

For Gluten-Free --> ensure your soy sauce/alternative is gluten free

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I hope you enjoy!

Are you a fan of peanut sauces? What is your favourite recipe that uses this popular legume?