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healthy shrimp fried rice

Healthy Shrimp Fried Rice With Pineapple

This is the best healthy fried rice with shrimp recipe! I actually surprised myself when it came out SO good. If you’re like me and you love Chinese food but want a healthier version, try this recipe.

The Secret Ingredient is . . .

As I was putting this together, I learned about Chinese black bean sauce. This sauce is the secret to that authentic Asian-inspired flavor. When I looked it up to see if I could buy it locally or online, I noticed it had some unhealthy ingredients, including gluten (which I prefer to avoid). These black beans are not what we typically refer to as common “black beans,” but they are a type of fermented black soybean. I ordered them online (see recipe for a photo of the product) and put them in a Mason jar for better storage (they’re a bit smelly). Tip: I like to tape the label to the jar any time I store something outside of its original container.

I found a recipe for homemade Chinese black bean sauce and modified it to make it gluten-free and suitable to my taste preferences. Once you have the sauce pre-made, it’s easy to make the healthy fried rice with shrimp. So in this blog post, I’m providing you with two recipes. Make the sauce first. It’s really easy!

Chinese black bean sauce
Print Recipe
5 from 1 vote

Chinese Black Bean Sauce (Gluten-Free)

This is a black bean sauce/paste used for adding that special Asian-inspired flavor to your meals.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Condiment
Cuisine: Chinese
Keyword: black soybean, Chinese, fermented black bean, gluten-free
Servings: 8
Calories: 41kcal

Ingredients

  • 4 tbsp fermented black beans (soybeans) with ginger Buy these beans online and store in a mason jar.
  • 1 tbsp oil (rice bran, avocado, sunflower, olive)
  • 1 crushed garlic cube (Dorot) or fresh clove Use more garlic if you want a stronger flavor.
  • 2 tbsp finely minced ginger root
  • 1/4 cup finely chopped sweet onions
  • 1/2 cup chicken or vegetable broth Use homemade when possible.
  • 2 tbsp mirin (rice wine) I used Eden Organic brand.
  • 1 tbsp coconut aminos
  • 1 tsp raw honey
  • 1/2 tsp rice vinegar
  • 1 1/2 tsp corn starch or arrowroot powder dissolved in 1 tablespoon of water This is for thickening the sauce.

Instructions

  • Soak the black beans in water for an hour then rinse and drain. Mash with a fork and set aside.
  • In a small frying pan, heat the oil over medium-high heat.
  • Add the garlic and ginger. Cook for 2 minutes.
  • Add the onions. Cook for 1 minute.
  • Add the mashed beans and cook for one minute more.
  • Add all the remaining ingredients except for the cornstarch mixture. Bring to a boil and reduce heat to medium. Simmer uncovered for 12 minutes (liquid should reduce by half).
  • Add the cornstarch mixture and simmer for another minute or two until thickened.
  • Let the sauce cool. Store in a glass container. Use the sauce within two weeks.

Notes

fermented black soybeans
Buy the fermented black beans in advance (these are a type of soybean).
This makes about a half cup of sauce (or 8 tablespoons). One serving = 1 tablespoon.
Nutrition info per serving: Calories 41, Protein 1g, Fat 2g, Carbohydrates 5g

Other Tasty Ingredients

Wild Argentine Red Shrimp

These red shrimp are found off the coast of Argentina in the south Atlantic Ocean. They’re known to be the sweetest shrimp in the world (they taste a bit like lobster). Keep in mind, that shrimp is low in fat and calories, and high in protein. It’s a great source of vitamins and minerals (B12, zinc, iodine, phosphorus, potassium, selenium, and iron) and some omega-3 fatty acids. Look for this type of shrimp in your local natural market, Trader Joe’s, or Costco.

Pineapple

Not only does pineapple have a vibrant, tropical, sweet flavor, but it’s an anti-inflammatory and powerful antioxidant fruit. It supports immune health due to its high vitamin C content. Pineapple may also reduce swelling and bruising after oral surgery and is often a recommended food. Bromelain, an important enzyme in pineapple can help with digestion.

Shitake Mushrooms

What’s truly unique about Shitake mushrooms is they don’t belong to either the plant or animal family. They belong to a group of life forms known as fungi (closer to animals than plants) that often make their home on hardwood trees. In fact, they have special enzyme systems for breaking down wood components, which provides them with unique nutrient features.

  • The beta-glucans in Shitake mushrooms support immune health.
  • Shitake mushrooms have antioxidant and anti-inflammatory properties.
  • Some mushroom enzymes are now being studied as a way to eliminate the mycotoxins produced by mold.
  • Shitake mushrooms contain unique sulfur compounds, which possess antiviral, antibacterial, and antifungal properties. These antimicrobial properties may play an important role in cancer prevention.

If you love mushrooms, check out my Shitake Mushroom Soup recipe.

Green Peas

If you think of green peas as a “starchy vegetable” and avoid them, think again. Peas are loaded with antioxidant and anti-imflammatory nutrients. They also contain the carotenoids, lutein and zeaxanthin, which support eye health and vision. One cup of peas has an impressive 7 grams of fiber and 7 grams of protein making them a good food for supporting blood sugar balance. Lastly, green peas are a source of the Omega-3 fat alpha linoleic acid (ALA) providing 30 milligrams. Enjoy these healthy little treasures as part of this fried rice with shrimp recipe.

healthy shrimp fried rice
Print Recipe
5 from 1 vote

Healthy Shrimp Fried Rice with Pineapple

If you like Chinese food, you'll love this healthy version of shrimp-fried rice. Add pineapple for a truly awesome food experience.
Prep Time40 mins
Cook Time10 mins
Course: Main Course, Side Dish, Snacks
Cuisine: Chinese
Keyword: baked, brown rice, gluten-free, healthy, lowfat
Servings: 4 servings
Calories: 384kcal

Ingredients

  • 3 tbsp safflower or rice bran oil
  • 2 tbsp black bean garlic sauce (homemade is best)
  • 2 garlic cloves, chopped (or frozen garlic cubes)
  • 1 tbsp fresh ginger root, finely chopped
  • 1 tbsp coconut aminos
  • 3 cups cooked brown rice (cooled)
  • 3 cups shitake mushrooms, sliced (stems discarded)
  • 1 celery stalk, thinly sliced
  • 1 carrot, finely diced (or shredded)
  • 12 oz wild-caught shrimp, peeled and deveined, cut into bite-sized pieces
  • 1/2 cup frozen organic green peas
  • 2 green onions, thinly sliced
  • 1 cup pineapple, cut in chunks

Instructions

  • Place a large, rimmed baking sheet pan in the oven. Preheat to 450 degrees.
  • While the oven is preheating, mix the oil, black bean sauce, garlic, ginger, and coconut aminos in a medium bowl.
  • Add the rice gradually and slowly mix it in.
  • Add the mushrooms, celery, green onions, and carrots. Toss everything together.
  • When the oven is preheated and ready, spread the rice mixture evenly on the baking sheet. Bake for 10 minutes or until the rice begins to brown around the edges of the pan.
  • Open the oven, pull out the rack, and add the shrimp, peas, and pineapple to the rice mixture. Once again, spread the mixture evenly on the baking sheet.
  • Bake for another 8-10 minutes, until the shrimp is cooked.

Notes

Total Calories: 384, protein 19 g, fat 13 g, carbohydrates 47 g

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  1. Donny says:

    5 stars
    Definitely a great recipe, and very versatile. I added some scrambled eggs the next morning for a great breakfast treat. Thanks for sharing. 🙂

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