Shrimply Delicious Fried Rice

Diana Helfand
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Wednesday - May 02, 2007
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Dr. Alan Zane is one busy veterinarian! Besides being co-owner with Dr. Thomas Chlebecek of Makai Animal Clinic in Kailua, Dr. Zane helps with spaying and neutering at the Hawaiian Humane Society, and takes care of new puppies arriving at Pet Central.

Dr. Zane is a graduate of Colorado State University College of Veterinary Medicine, and has been practicing in Kailua since 1979, specializing in small animal care.

He and wife Catherine Goto, a voice teacher at Punahou School, have been married for 17 years. Their children both attend Punahou School; son Michael, age 14, is active in track and football, and daughter Heather, age 13, swims for Punahou Aquatics. They attend all the sporting events, help with the Punahou Carnival, and enjoy going to the opera. Two cats and an Australian shepherd keep things lively around their house. For relaxation, the entire family has fun going on fishing trips to the Neighbor Islands.


Since Dr. Zane likes to cook, and his specialty is fried rice, this shrimp fried rice recipe of mine is dedicated to the Zane family.

Because shrimp are extremely fragile, they are usually frozen, covered with ice, or cooked on the fishing boats. They are sold whole, or with their heads removed, fresh or frozen, and shelled or unshelled. They can also be sold canned or dried. Shrimp are classified by size, with the largest being the most expensive.

When purchasing, fresh shrimp should be firm, and smell only slightly fishy. Avoid shrimp that have any ammonia smell, or that have black spots. Frozen shrimp should not be covered in frost, as they may be dried out.

Shrimp can be kept refrigerated for about two days, and frozen for a month.

Shrimp are rich in vitamin B12, and niacin, and contain protein and iodine. They are high in cholesterol, but are extremely low in fat.

TASTY SHRIMP FRIED RICE

* 2 tablespoons sesame seed oil
* 1 whole egg plus 2 egg whites, beaten until frothy
* 1/2 cup finely diced Maui onion
* 1/2 cup cooked diced carrots (cook until just crisp-tender)
* 1/2 cup cooked peas (cooked until just crisp-tender)
* 1 cup bean sprouts
* 1 pound cooked (16/20 count) shrimp, peeled and deveined
* 1/4 cup chopped green onion
* 6 cups cooked white rice
* 1 tablespoon low-sodium shoyu
* salt and pepper, to taste


Coat small pan with sesame oil and reserve rest of oil. Heat pan and scramble eggs until cooked through. In large wok or skillet, heat remaining oil, and brown onion. Add carrots, peas, bean sprouts, shrimp and green onion, stir to combine and cook until heated through. Add rice and stir-fry until rice is hot; sprinkle in shoyu and stir to combine. Add egg and stir until heated through. Add salt and pepper to taste.

Makes 12 servings.

Approximate Nutrition Information Per Serving:

Calories: 280 Fat: 4 grams Cholesterol: 110 milligrams Sodium: 150 milligrams, plus added salt to taste, which varies (keep in mind that one teaspoon of salt equals about 2,400 milligrams of sodium!)

(Diana Helfand, author of “Hawaii Light and Healthy” and “The Best of Heart-y Cooking,” has taught nutrition in the Kapiolani Community College culinary arts program.)

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