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  • Healthy Take on Takeout: Quick and Healthy Crab Fried Rice

    Friday, July 18, 2014

    Dungeness crab fried rice
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    Oh Facebook. So, Paul (that’s my husband) was looking at the various status updates on his page when he noted that one of his friends was raving about some crab fried rice he was enjoying at a restaurant in Portland (that’s Oregon, not Maine). Not so good at giving subtle hints, Paul told me that I should make some for dinner. Really, you think so? Admittedly, I did start to drool a little at the thought of a big bowl of fried rice, I mean, it had been years since I’d shoved my face into that familiar white takeout box…

    Here’s the thing–I’m not a fan of the Americanized version of Chinese food. Even when I was a chubby girl, once the initial joy of biting into an egg roll or fried jumbo shrimp (that was, much to my delight, mostly breading) passed, all of the the food started to taste the same. As my friends and I tackled pu-pu platters, the bites evolved quickly–and in (mostly) not good ways. Mmmmm, beef teriyaki…no wait, or is that BBQ spareribs? Someone pass the water…I am soooo thirsty. It’s like my taste buds would become numb from all of the salt (nay…MSG) and fat. Oh man, how did I ever eat like that? Like, every day?!

    And two hours after the Chinese food feast? Starving!

    But it doesn’t have to be that way. For those of you who visit this little blog often, you’ll notice a lot of fresh, healthy and yummy Asian-inspired recipes. General Tso’s Tofu and Pad Thai are two of my favorites.

    Turns out, making healthier takeout at home is almost as easy as, well, ordering takeout

    Now, is this a super-traditional fried rice? Hardly, though all of the essential herbs and spices are there, so close enough in my book. The addition of zucchini and summer squash, while a bit unconventional, take advantage of and celebrate the summer bounty. Oh, and the dungeness crab? Sustainable and local, if you’re into that sort of thing.

    Crab Fried Rice_Kindred-Kitchen_edited

    So, a couple thoughts on this one.

    What a great way to use leftover rice! I mean, I love a big bowl of rice with butter, salt and pepper as much as the next girl, but this is a much more fancy (and nutritious) way to go. I kind of cheated on this one and just used one of those microwavable packages of ready-made rice.

    You could totally swap the crab for, oh I don’t know, lobster. Ok, I just shed a little tear. As a native New Englander now living in the Pacific Northwest (land of no lobster), I don’t care how many times the locals try to convince me that the local crab is just as good. It isn’t.

    Make it vegetarian by using tofu or edamame instead of the crab (and omitting the fish sauce) or vegan by omitting the egg and fish sauce…simple!

    I have to say, I’m glad that Paul was (unusually) insistent on me whipping this one up. I just hope none of his Facebook friends post about grilled octopus….

    Crab Fried Rice_Kindred-Kitchen 4_edited

     

    Healthy Take on Takeout: Quick and Healthy Crab Fried Rice

    servings: 2 main course servings | time: about 20 minutes

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    ingredients:

    2 TBSP. tamari

    5-6 dashes fish sauce

    1 TBSP. rice vinegar

    Juice of 1/2 a lemon

    2 TBSP. grapeseed oil

    1 small zucchini, diced

    1 small summer squash, diced

    1 large clove garlic, minced

    1/2 inch nub of fresh ginger, peeled and minced

    1 cup fresh snow peas

    3 cups cooked brown rice

    1/2 pound fresh crab meat (I used dungeness)

    1 large egg, beaten

    1 handful cilantro, chopped

    2 scallions (green onions), chopped

    Salt and pepper (preferably white pepper) to taste

    directions:

    1. Combine the tamari, fish sauce, rice vinegar, and lemon juice in a bowl. Set aside

    2. Heat the grapeseed oil in a wok or large saute pan over medium-high heat

    3. Add the zucchini, summer squash, garlic and ginger and saute for 3 minutes

    4. Add the snow peas and saute for 2 minutes

    5. Add the brown rice and crab meat and saute for 2 minutes

    6. Add the beaten egg and the sauce you made earlier and saute for 2 minutes until egg is incorporated and cooked through

    7. Remove from heat and add the cilantro and scallion. Toss to combine, add salt and white pepper to taste and serve with an additional sprinkle of cilantro

     

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