This low-fat and gluten-free Shrimp Fried Rice comes together in less than an hour and it makes the perfect weeknight meal. This rice is so flavorful and highlights the shrimp so well. Don’t like Shrimp? No worries sub cooked chicken breast instead!
Low Fat Shrimp Fried Brown Rice
For those that have followed my blog for a while you know my love of Asian food. So this new recipe will be no big surprise to you guys.
This is just the latest addition to my ever-growing lineup of Chinese-inspired recipes.
If you are a newer follower and have seen my others let me encourage you to check those out sometime. If you love Asian foods then you don’t want to miss the past recipes I have shared. Here are the links to a few of them but be sure to check the recipe index for more!
All these buffet dishes are just loaded with way too many ingredients that my body didn’t enjoy, like MSG. So now I just make it at home and we are able to relax and enjoy the fried rice now that it is so much better for us.
This recipe is better for my family since there are no added sugars or MSGs. My husband and I both do not do well when we enjoy foods that include those two things.
So making this dish at home allows me to enjoy my Shrimp Fried Rice while keeping my diet free from those unwanted ingredients.
I try to make my dishes as easy as possible so when I pull the recipe card out on those busy nights it keeps things simple and quick.
Nobody wants to have “hangry’ family members breathing down your neck while you’re rushing around to fix dinner.
This rice will not disappoint on the simplicity level or taste. The hardest and most time-consuming part of this recipe will be cooking the brown rice.
If you want to save time you can cook your brown rice ahead and just keep it in the fridge for when you need it.
There are also some great convenience bags of cooked brown rice in the freezer section of many grocery stores now. I have seen and purchased these wonderful bags at Kroger and Wal*Mart.
They are super easy and fast. Those bags can make this recipe even more appealing when it comes to a shorter cooking time.
To begin you will need to prepare your brown rice according to the package. If you are using the frozen bags then steam them per the directions on the back of the bag.
Set your prepared rice aside and begin cooking the other ingredients.
The veggies and shrimp will cook really quickly. I use frozen bags of peas and carrots as well as frozen shrimp. I don’t have access to fresh seafood in my area so frozen is the best option for me.
In a hot skillet add your veggies and soy sauce. Since this dish is low-fat you do not want to add any fat to the pan at first. To prevent sticking be sure to stir often.
As the veggies start to soften add in your shrimp and continue cooking. This entire process will not take longer than 7-8 minutes. Stir constantly so the mixture doesn’t burn.
Once your shrimp and veggies are ready add in your cooked rice, and spices, and drizzle in the sesame oil. Combine the rice and veggies and if preferred add in some more soy sauce.
Taste the mixture and adjust any spices to your liking before adding in your two egg whites.
Once you have added your egg whites cook the mixture for another 2-3 minutes stirring constantly. Once completed I like to garnish my platter with some more diced green onions and radish but those are optional.
This dish is a delicious way to enjoy a low-fat and healthier version of a classic. If you follow Trim Healthy Mama this recipe will fall into your “E” fuel setting.
What Other Proteins Can Be Used In This Low-Fat Fried Rice Recipe?
Don’t like shrimp or seafood? No worries, you can easily swap out the shrimp with chicken breast or lean pork tenderloin. Just cube the chicken or pork up and cook it to a safe temperature before adding it to the rice.
These two proteins are best if you are trying to keep the rice in the low-fat category, but if you don’t mind higher fat then you could go with a fattier option of pork or even use slices of beef ribeye (so good).
You can also take this low-fat rice in a totally different direction on nights you want to have lower carbs. A simple swap out the brown rice for cauliflower or the heart of palm rice to lower the carb counts.
Check out my Low Carb Chicken Fried Rice recipe for some inspiration for those lower-carb dinner options.
A low fat and delicious Shrimp Fried Rice great for any night of the week.
- 4 cups cooked brown rice
- 12 ounces of peeled and cleaned shrimp
- 1 1/2 cups frozen peas and carrots
- 4 medium green onions, chopped
- 2 egg whites (optional)
- 2 tablespoons of gluten free soy sauce or Braggs Aminos
- 1 teaspoon of toasted sesame oil
- 1/2 teaspoon of garlic powder
- 1/2 teaspoon of onion powder
- 1/4 teaspoon of ground ginger
- If using frozen shrimp you will need to thaw them before cooking your rice.
- Prepare the brown rice per the directions on the package and sit aside. I sometimes do this the day before or when I'm rushed I even buy the steamer bags of brown rice at the grocery store.
- In a skillet over medium heat add the frozen peas and carrots and chopped green onions. Then add one tablespoon of the soy sauce. Since there is no oil in the pan you will need to stir often to prevent sticking.
- Once the veggies have cooked a few minutes add in the shrimp and cook for about 3-4 minutes or until the shrimp are nice and pink.
- Add in the cooked rice, the remaining 1 tablespoon of soy sauce, and the spices. Stir to incorporate before drizzling in the egg whites.
- Once the egg whites are added add in the 1 tsp of sesame oil and stir again. Cook the mixture for another 2-3 minutes to cook the eggs.
- Serve hot with optional garnishes of more green onions and chopped radishes.
Amount Per ServingCalories 379Total Fat 5gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 3gCholesterol 179mgSodium 1317mgCarbohydrates 55gNet Carbohydrates 49gFiber 6gSugar 3gProtein 29g
I am not a nutritionist. If you have strict dietary needs I always recommend using an online nutrition calculator to calculate your totals using your exact brands you're using in this recipe as values may vary per brand.
I am a southern girl through and through that loves to laugh, cook, read and spend time with family. My passions outside of home schooling my son are ministering to those in need and creating art in the kitchen! Every day is an adventure in our little house and I wouldn’t trade it or the chance to share here with you for anything!