Healthy Fried Rice
This healthy fried rice recipe combines simple ingredients with leftover rice to create a well-balanced, Asian-themed dinner. Not only is it loaded with authentic flavor, but cooking time is minimal too!
Servings: 4
Calories: 290kcal
Ingredients
- 2 cups cooked brown rice - see note 1
- 2 large free-range eggs
- 2 tablespoons extra virgin olive oil - or sesame oil
- 1 medium onion - diced
- 3 cloves of garlic - minced
- 1 teaspoon freshly grated ginger
- 1 carrot - shredded
- 1 cup shredded cabbage
- 1 red bell pepper - diced
- ½ cup frozen peas
- 3 green onions - sliced
- 2 tablespoons of low-sodium soy sauce - or tamari for a gluten-free option
- 1 tablespoon of sesame oil
- salt and pepper to taste
Instructions
- In a small bowl, beat the eggs. Heat a non-stick skillet over medium heat and add a little bit of the olive oil. Add the beaten eggs and scramble until fully cooked. Transfer to a plate and set aside.
- In the same skillet, heat the remaining olive oil. Add the diced onion, minced garlic, grated ginger, and shredded carrot. Cook for about 5 minutes, or until the onion is translucent and the carrot is tender.
- Add the shredded cabbage and diced bell pepper to the skillet (see note 2). Continue cooking for another 5 minutes, or until the vegetables are tender.
- Add the frozen peas to the pan, then add the cooked brown rice. Stir everything together and cook for another 2-3 minutes or until the rice is heated through.
- Add the cooked scrambled eggs back into the skillet. Stir to combine.
- Add the low-sodium soy sauce and sesame oil to the skillet. Stir everything together until all the ingredients are well-coated. Season with salt and pepper to taste.
- Garnish with the chopped green onions just before serving.
Notes
Note 1: This may seem counterintuitive, but day-old rice (or even rice that's been chilled for a few hours) fries better than fresh, hot rice. It has less moisture and will give you that perfect fried rice texture.
Note 2: Make sure there's plenty of space for your ingredients to get direct heat. Overcrowding can cause your ingredients to steam instead of fry.
Note 3: Fried rice should be cooked quickly and at high heat to give it that characteristic slightly smoky, fried flavor.
Note 4: Remember to adjust the seasoning. The soy sauce and sesame oil add saltiness and flavor but don't forget to taste your fried rice and adjust the seasoning with salt and pepper as needed.
Note 5: If you like your fried rice with a little kick, add some chili flakes or a splash of hot sauce!
How to store: Allow the rice to cool and transfer to an airtight container. Store it in the refrigerator. Fried rice can last for about 5 days in the refrigerator. To reheat, heat a bit of oil in a pan over medium heat, add the fried rice, and stir fry until heated through. If you're in a hurry, you can reheat fried rice in the microwave. You can also freeze fried rice for up to three months (see above for tips).
*Nutrition information is a rough estimate per serving.
Nutrition
Calories: 290kcal | Carbohydrates: 35g | Protein: 8g | Fat: 14g | Sugar: 5g