Hey there! I’ve been getting this question a lot lately from my blog readers, so I thought I’d break down everything you need to know about shrimp and rice. The short answer? Yes, shrimp and rice can be a healthy meal option when prepared correctly Let me explain why and share some tips to make it even healthier!
The Nutritional Powerhouse of Shrimp
Listen, I’m gonna be real with you – shrimp is pretty awesome when it comes to nutrition. Here’s what you get in just a 3-ounce serving
- 20g of protein (perfect for muscle building!)
- Only 84 calories (great for weight watchers!)
- Virtually zero carbs
- Essential nutrients like:
- Vitamin B12
- Zinc
- Copper
- Omega-3 fatty acids
- Iodine (great for thyroid health)
- Selenium (supports immune system)
- Antioxidants like astaxanthin
But What About the Cholesterol Thing?
Okay here’s the deal – yes shrimp does contain cholesterol (about 161mg per 3-ounce serving). But here’s something interesting – recent research shows that dietary cholesterol doesn’t affect blood cholesterol as much as we once thought. What really matters is the amount of saturated and trans fats you eat. And guess what? Shrimp is super low in both!
Rice: More Than Just a Side Dish
Now, let’s talk about rice. Each cup of cooked rice gives you:
- 45g of carbohydrates
- 150 calories
- 5g of protein
- Important vitamins and minerals like:
- Niacin
- Folate
- Thiamine
- Manganese
Brown Rice vs. White Rice
I always tell my readers – if you wanna make your meal healthier, go for brown rice! Here’s why:
- Contains more fiber (3.5g per cup)
- Better for blood sugar control
- More nutrients
- Helps with:
- Heart health
- Weight management
- Gut health
- Reducing inflammation
Making Shrimp and Rice a Healthy Meal
Here’s my favorite tips to keep this dish healthy:
-
Cooking Methods Matter
- Best options: Grilling, steaming, baking
- Avoid: Deep frying, heavy butter sauces
-
Smart Seasoning Choices
- Use: Olive oil, herbs, lemon, spices
- Limit: Salt, butter, creamy sauces
-
Portion Control
- Rice: Stick to 1/2 – 3/4 cup per serving
- Shrimp: About 3-4 ounces is perfect
-
Add Vegetables
- Try adding:
- Bell peppers
- Onions
- Peas
- Broccoli
- Carrots
- Try adding:
Health Benefits of This Dynamic Duo
When you combine shrimp and rice, you’re getting:
- Balanced macronutrients
- Stable blood sugar levels
- Good protein-to-carb ratio
- Essential vitamins and minerals
- Satisfying meal that keeps you full
Potential Risks to Consider
Look, I gotta keep it real with you. There are some things to watch out for:
-
Allergies
- About 2% of adults are allergic to shellfish
- If you’re allergic, avoid shrimp completely
-
Mercury Concerns
- Good news! Shrimp is actually low in mercury
- Still, pregnant women should limit seafood intake
-
Blood Sugar
- White rice can spike blood sugar
- Choose brown rice if this is a concern
My Top Tips for Perfect Shrimp and Rice
-
Buying Shrimp
- Look for: 16/20 size (extra jumbo)
- Choose: Raw, deveined, shell-on
- Avoid: Bags with ice crystals or damage
-
Cooking Rice
- Rinse rice before cooking
- Use broth instead of water for extra flavor
- Let it rest after cooking
-
Meal Prep Ideas
- Make a big batch for the week
- Store separately for best results
- Reheat with a splash of water
The Bottom Line
Here’s what I tell my readers – shrimp and rice can absolutely be part of a healthy diet! The key is preparation and moderation. Aim for 1-2 servings per week, use healthy cooking methods, and load up on veggies.
Remember, the healthiest meal is one that you’ll actually enjoy eating! So don’t be afraid to experiment with different seasonings and veggie combinations until you find your perfect shrimp and rice recipe.
P.S. – If you’re trying to lose weight, this combo can totally work for you too! Just watch those portions and cooking methods, and you’re good to go!
Want more healthy cooking tips? Drop a comment below or check out my other articles. I’d love to hear how you make your shrimp and rice!
#cooking #healthyeating #seafood #nutrition #healthyrecipes
Can I use long grain white rice or brown rice in this recipe?
If you don’t have basmati rice, you can easily substituent for white long grain rice. You many need to soak the rice for a little bit longer, but once you’re able to break a grain of rice very easily, it’s ready to cook. Follow the recipe from there.
Brown rice substitution is not as straightforward, but it is still possible.
To use brown rice, soak the rice in plenty of water for at least 90 minutes (test to be sure you can break a grain of rice easily). It’s possible to soak brown rice overnight (I haven’t personally tried that).
Brown rice generally takes a bit more water to cook and a few extra minutes. If you soak it though, you can add a little bit more water (1/2 cup or so) and budget a few extra minutes for it to fully cook (at least 15 more minutes).
The first time you make this recipe with brown rice, it may take a bit of tinkering because it is not a straightforward substitution.
Important tips for this shrimp and rice recipe
- Rinse and soak the rice. The first thing I do with any rice recipe is to rinse the rice well. This helps get rid of excess starch which is what tends to make rice too sticky. Soaking the rice for a few minutes (until it’s easy enough to break one grain of rice between your thumb and index fingers) helps it cook quickly and evenly. That’s because when you soak the rice, you’re kick-starting the water absorption process before the rice hits the pan. White Basmati rice does not need to soak for too long, 20 minutes should do the trick. Bonus, when you shorten the rice cooking time, you’re also preserving its aromatic flavor.
- Flavor the rice from the very start. To build flavor right from the start, saute chopped vegetables (onions, bell peppers, garlic) along with chopped parsley (yes include stems for more flavor) and spices. This is really where all the flavor for this shrimp and rice recipe is. Allow the vegetables to cook in extra virgin olive oil until softened a bit, then add the spices and cook some more so the spices will release their flavor. And remember, when you add the rice, salt it well with kosher salt before adding the water.
- Cover the rice well while cooking. Use a pan with a lid that fits tightly on top (or a large piece of aluminum foil crimped tightly over the the top of the pot). Having a well-sealed top to your pot will trap the steam and allow the rice to cook perfectly, yielding fluffy, separated grains.
- Add the shrimp at the very end. Even large shrimp cooks very quickly. That’s why in this shrimp rice dish, it’s best to add the shrimp once the rice is pretty much cooked. Uncover the pan and add the shrimp, nestling it slightly into the rice. Cover again and let it cook for 3 to 5 minutes. Shrimp is ready when it turns from grey to opaque pink. For more helpful tips about working with shrimp be sure to check out our Guide to Buying and Cooking Shrimp.
Is Shrimp And Brown Rice Stir Fry Good For You? – The Recovery Kitchen
FAQ
Is rice and shrimp good for you?
Yes, rice and shrimp can be a nutritious and healthy meal when prepared in a balanced way. Shrimp is a good source of protein and various micronutrients, while rice provides additional nutrients and energy.
Is shrimp good or bad for weight loss?
Because they’re low in carbs and calories and packed with nutrients, shrimp are an ideal choice if you’re trying to shed some pounds. But be careful how you cook it. If you prepare shrimp in a deep fryer or add it to a creamy sauce, you end up tipping the scale in the wrong direction.
Is eating shrimp healthy or unhealthy?
Yes, shrimp is a good source of lean protein, omega-3 fatty acids, vitamins, and minerals like iodine, which are beneficial for heart health, brain function, and muscle growth. However, it should be eaten in moderation, especially for individuals with shellfish allergies or high cholesterol.
How many calories are in shrimp and rice?
Total approximate calories in a serving of shrimp fried rice: 597 calories.Jul 25, 2023
Is shrimp good for you?
Shrimp is protein-rich and low-fat, and it is also a good supply of omega-3 fatty acids. However, people with certain health conditions might need to reconsider eating shrimp too often due to its higher salt and cholesterol levels.
How long do you cook shrimp & rice?
Pour in the stock and lemon juice then allow to cook for 5 minutes until slightly reduced. When the rice has absorbed the liquid, remove from the heat then add the shrimp. Cover with a lid and allow to steam for 5 minutes. Serve the shrimp and rice with the garlic butter sauce, lemon slices and parsley.
Is shrimp and rice a paella recipe?
This shrimp and rice recipe has a strong paella influence because it is one of my all-time favorite recipes but this version is a gazillion times easier and doesn’t require as many ingredients. However, if you wanted to, you could totally add chicken, sausage and other seafood to this recipe. How do you make shrimp and rice?
What kind of rice do you use for rice?
Any white rice will work well with this recipe. I used jasmine (because that’s what I had) but you can use basmati or arborio as well.