How to ACTUALLY start cooking Healthy Food - 5 habits

Ingredients

• 2 cups Long Grain White Rice (cooked, over‑cooked (extra water added) and cooled)
• 200 g Raw Shrimp (peeled and deveined)
• 1 cup Mixed Vegetables (frozen peas, carrots, corn (no added sauce))
• 2 tablespoons Soy Sauce (low‑sodium preferred)
• 5 g Cooking Spray (approximately 1 teaspoon; use a non‑aerosol spray for better control)
• 2 cloves Garlic (minced)
• 1 teaspoon Fresh Ginger (minced)
• 2 stalks Green Onions (thinly sliced, whites and greens separated)
• ¼ teaspoon Black Pepper (freshly ground)

Instructions

1. Cook and Over‑Cook the Rice

   Rinse 1 cup of uncooked rice, then cook with 2 ½ cups water (extra water) so the grains become softer and absorb more volume. Spread the cooked rice on a tray and let it cool, then refrigerate for at least 30 minutes (or use day‑old rice).

   Time: PT15M

   Temperature: N/A

2. Prep Ingredients

   While the rice cools, mince garlic and ginger, slice green onion whites, and thaw shrimp if frozen. Measure mixed vegetables.

   Time: PT10M

   Temperature: N/A

3. Season and Cook Shrimp

   Spray the skillet with 5 g cooking spray and heat over medium‑high. Add shrimp, season with a pinch of salt and black pepper, and stir‑cook until pink and just opaque, about 2‑3 minutes. Transfer to a plate.

   Time: PT5M

   Temperature: Medium‑high

4. Sauté Aromatics and Veggies

   Add another light spray of cooking spray to the same skillet. Toss in garlic, ginger, and the white parts of the green onions; sauté 30 seconds. Add mixed vegetables and stir‑fry until heated through, about 2 minutes.

   Time: PT3M

   Temperature: Medium

5. Combine Rice and Shrimp

   Add the cooled rice to the skillet, breaking up any clumps. Drizzle soy sauce over the rice and toss to coat evenly. Return the cooked shrimp to the pan, mixing everything together for another 2‑3 minutes until the rice is hot throughout.

   Time: PT5M

   Temperature: Medium

6. Finish and Serve

   Stir in the sliced green onion greens for freshness. Taste and adjust seasoning with a dash more soy sauce or pepper if needed. Serve immediately.

   Time: PT2M

   Temperature: N/A

Nutrition Facts

Calories

350

Protein

25 g

Carbohydrates

45 g

Fat

8 g

Fiber

4 g