This Healthy Weeknight Shrimp Fried Rice is a great way to get the flavors of takeout in one bowl. This fried rice can be made in just 30 minutes and has a tasty sauce with hints of garlic and ginger. It goes well with any kind of rice or grain, such as basmati rice, brown rice, quinoa, farro, jasmine rice, and more. This classic dish is full of vegetables like carrots, green beans, peas, corn, onions, and green onions. It’s delicious for the whole family and doesn’t contain any soy. Vegan + Gluten-free options.
If I want to order takeout, my favorite thing to get is shrimp fried rice. It tastes great and I love how it’s made in one pot. Besides cooking at home more often than going out to eat, I still love a good comfort food, and this Healthy Weeknight Shrimp Fried Rice is by far my favorite! Plus, it works great for my family, and that’s something we can all agree on. Isnt that the best win, win situation? Haha.
Do not worry, if you enjoy lo mein more than rice, I suggest that you try my Date Night Healthy Shrimp Lo Mein. It is sure to please everyone. Of course, my Vegan Quinoa Fried Rice is a great choice if you’re really trying to follow a vegan diet.
For this recipe, you definitely dont need a reason to make it like a special occasion, holiday, etc. You only need these ingredients and a little time, and presto! It’s Takeout Tuesday Night at home.
One good thing about this fried rice recipe is that it only calls for organic ingredients. You can also change a lot of the ingredients to suit your own tastes and dietary needs. Dont like or eat shrimp? —— No worries. You can use your favorite meat instead, like chicken, beef, or lobster, or you can leave out the meat altogether and use tofu, tempeh, extra vegetables, or cauliflower instead. Either way—I can guarantee that this fried rice will be a hit!.
Overall, this simple fried rice dish is comfort food in a bowl or plate. It only takes a few steps to make and the whole family can enjoy it on the weekends or during the week.
Shrimp and rice is a classic flavor combination enjoyed around the world. But is this surf-and-turf duo actually good for you? As a nutritionist, I’m often asked if shrimp and rice makes a healthy meal. The answer isn’t simply “yes” or “no” – it depends on how it’s prepared.
Shrimp Nutrition
Shrimp packs a nutritional punch A 3 ounce serving contains
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20 grams of protein – important for building and repairing muscles.
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Vitamin B12, zinc, copper and omega-3 fatty acids – support heart, immune and brain health.
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Iodine and selenium – help regulate thyroid function
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Antioxidants like astaxanthin – protect cells from damage and inflammation.
Shrimp is low in saturated fat, carbs and calories. At around 100 calories per 3 ounces, it’s an excellent source of protein that promotes satiety.
However, shrimp does contain higher amounts of cholesterol – around 165 mg per 3 ounce serving. But dietary cholesterol has little impact on blood cholesterol levels. The amount of saturated and trans fats you eat has a much bigger effect.
Overall, shrimp is a lean and nutritious protein source. Choosing shrimp over less healthy proteins like fatty cuts of red meat or processed meats can benefit your health.
Rice Nutrition
Rice is rich in carbs, providing 45 grams per cup of cooked white rice. About 3/4 cup of rice offers 150 calories. Rice is low in fat and also supplies some protein (5 grams per cup).
Rice contains traces of vitamins and minerals like niacin, folate, thiamine and manganese. Enriched rice has added B vitamins and iron. Whole grain or brown rice retains the fiber-rich bran, supplying 3.5 grams of fiber per cup.
Compared to refined grains, whole grains like brown rice have more nutrients and health benefits:
- Lower risk of heart disease, stroke and high blood pressure
- Reduced inflammation
- Improved gut health
- Better weight management
So opting for brown rice over white provides more nutrition. But eating whole grains in moderation is key, since all refined and whole grain carbohydrates affect blood sugar when eaten in excess.
Is Shrimp and Rice Healthy?
Combining shrimp and rice offers benefits by balancing protein and carbs. Your body needs both macronutrients for energy, growth and repair. Eating them together can stabilize blood sugar levels.
But the health factor depends largely on preparation and portion size. Steaming, grilling or baking shrimp is healthier than deep frying in oil. Using olive oil or avocado oil for sautéing is better than butter or creamy, heavy sauces.
Choosing brown rice, farro or quinoa instead of white rice adds more fiber and nutrients. And keeping rice portions around 1/2 to 3/4 cup prevents overdoing it on carbs.
Shrimp fried rice or rice-based shrimp dishes at restaurants are often loaded with excess fat, salt and calories. At home you can control the ingredients and keep shrimp and rice healthy.
Here are some tips for making nutritious shrimp and rice meals:
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Use raw, uncooked shrimp and cook it simply – grill, bake or pan sear.
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Choose brown or wild rice. Or try brown rice alternatives like farro or quinoa.
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Use olive, avocado or sesame oil instead of butter for flavor.
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Skip heavy sauces and season simply with lemon, herbs and spices.
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Add lots of veggies like bell peppers, onions, peas and broccoli.
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Enjoy shrimp with rice as a side dish instead of the main focus.
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Limit rice to 1/2 – 3/4 cup per serving and fill half your plate with salad or roasted veggies.
Health Risks of Too Much Shrimp and Rice
Eating shrimp and rice in moderation is fine for most healthy individuals. But having too much can increase certain health risks:
Diabetes and Obesity
Overdoing starchy white rice may contribute to diabetes and weight gain. Rice is high on the glycemic index, causing faster and higher spikes in blood sugar. Studies show white rice increases diabetes risk, while brown rice lowers it.
Too many refined carbs from white rice can also promote fat storage and obesity when eaten regularly in large amounts. Limiting rice portions and choosing whole grains instead helps control carbohydrate intake.
Heart Disease
Although shrimp itself is low in saturated fat, cooking methods like deep frying add trans and saturated fat, elevating heart disease risk. Eating large shrimp and rice portions also means excess calories, which contributes to high cholesterol and clogged arteries.
Mercury Exposure
Larger fish and shellfish tend to accumulate more mercury. Consuming high-mercury seafood often raises mercury levels in the body that may affect brain function. Pregnant women and young children are most at risk.
Adults should limit high-mercury shrimp to two or three servings monthly. Fortunately smaller shrimp varieties are lower in mercury.
Allergies
Shellfish allergies to shrimp are common, affecting about 2% of adults. An allergic reaction can sometimes be life-threatening. People with a shellfish allergy need to avoid shrimp and rice completely.
The Bottom Line
Shrimp and rice can be part of a healthy diet when prepared wisely and eaten in moderation. Combining shrimp’s protein with rice’s carbs provides balanced nutrition. But too much white rice or unhealthy cooking methods removes the benefits.
To make shrimp and rice good for you, focus on whole grains or rice alternatives, minimal added fat and smaller portions. This allows you to enjoy the classic flavor duo without overdoing calories, carbs, fat or sodium. Aim for just 1 to 2 servings per week as part of an overall balanced diet.
Frequency of Entities:
shrimp: 33
rice: 24
brown rice: 5
white rice: 3
mercury: 3
seafood: 2
carbohydrates: 2
whole grains: 2
blood sugar: 2
diabetes: 2
heart disease: 2
obesity: 1
omega-3: 1
iodine: 1
selenium: 1
antioxidants: 1
astaxanthin: 1
cholesterol: 1
saturated fat: 1
trans fats: 1
blood cholesterol: 1
red meat: 1
processed meats: 1
niacin: 1
folate: 1
thiamine: 1
manganese: 1
fiber: 2
inflammation: 1
gut health: 1
weight management: 1
olive oil: 1
avocado oil: 1
sesame oil: 1
butter: 1
lemon: 1
herbs: 1
spices: 1
bell peppers: 1
onions: 1
peas: 1
broccoli: 1
glycemic index: 1
fat storage: 1
trans fat: 1
clogged arteries: 1
brain function: 1
pregnant women: 1
young children: 1
shellfish allergy: 1
What is Farro + How To Best Cook It?
Basically, farro is a high-protein, high-fiber ancient whole grain wheat thats very similar to barley. When it comes to the texture, farro holds a good amount of chew once cooked and also contains gluten—unlike quinoa.
When it comes to making farro (my favorite go-to brand for this is Bobs Red Mill), I enjoy cooking it in some sort of stock (vegetable or chicken) or bone broth to add additional flavor + nutrients—much like my preference for cooking quinoa. However, if you choose to go down the traditional route, you can always cook farro in just water while seasoning it with salt.
If you haven’t cooked farro before, it’s cooked in a way that’s similar to cooking rice and quinoa: you rinse it first, then boil it for 20 to 25 minutes, or until it shrinks and gets soft. The amount of liquid usually drops a lot, and there isn’t much left that needs to be drained after it’s cooked. Thats it!.
How To Best Cut Veggies For This Fried Rice
When it comes to this Healthy Weeknight Shrimp Fried Rice, I love cutting my veggies (specifically the carrots + peppers) Julienne-style. Personally, I find the veggies easy to cook and consume when cut into thin, “matchstick-like” shapes. Of course, you can totally cut them into Baton or Batonnet styles if preferred.
QUICK AND EASY SHRIMP FRIED RICE COOKING AND EATING
What to eat with shrimp & rice?
The rice is seasoned perfectly and paired with the succulent shrimp for a satisfying meal. Serve this with fresh slices of lime, cilantro, and avocado for a refreshing contrast. 15.
Is shrimp healthy to eat?
Shrimp is very healthy to eat, unless you have an allergy to shellfish. Shrimp is great because it is a low calorie, high protein food that is relatively inexpensive. Shrimp is also very versatile, so there are many recipes out there, meaning that you can eat shrimp multiple times a week each time in a different way. Don’t make shrimp your only protein source, because a healthy diet is also a varied diet.
Can you make shrimp & rice with rice?
You can make this quick and easy creamy shrimp and rice recipe with any type of rice you want, such as yellow rice or brown rice. Shrimp and garlic rice is all made easily in one pan, so there’s no need to remove the shrimp and set aside, only to add the shrimp back to the skillet later. Just add the garlic, shrimp, and everything else you need.
Is raw shrimp better than cooked shrimp?
Raw shrimp: For the best taste, use raw shrimp. Raw shrimp will be juicier compared to cooked shrimp. Cooked shrimp turn chewy and rubbery when cooked even more. The basic shrimp and rice recipe uses only five ingredients, but it’s easy to make your own variations by swapping or adding other ingredients.