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The Best Healthy Fried Rice Recipe

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Healthy Fried Rice Slender Kitchen Recipe Delicious healthy recipes, Healthy, Healthy cooking
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Description

Fried rice is a popular dish that originated in China, but it has become a staple in many other countries, including the United States. It is a versatile dish that can be made with a variety of ingredients, making it perfect for using up any leftover veggies or protein in your fridge. However, traditional fried rice is often high in fat and calories due to the use of oil and fatty meats. This recipe offers a healthier alternative that still delivers on flavor and texture.

Prep Time

The prep time for this dish is around 15 minutes. You will need to chop up your veggies and protein, cook your rice, and prepare your sauce.

Cook Time

The cook time for this dish is around 15-20 minutes. The actual cooking process goes very quickly, so make sure you have all of your ingredients prepped and ready to go before you start.

Ingredients

  • 2 cups cooked brown rice
  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 cup diced carrots
  • 1 cup frozen peas
  • 3 eggs, lightly beaten
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon honey
  • 1 teaspoon sesame oil
  • Salt and pepper, to taste

Equipment

  • Wok or large skillet
  • Cooking spoon or spatula
  • Cutting board and knife
  • Bowl for beaten eggs

Method

  1. Heat the olive oil in a wok or large skillet over medium-high heat.
  2. Add the onion and garlic and sauté for 1-2 minutes until fragrant.
  3. Add the red pepper, carrots, and peas and continue to sauté for another 2-3 minutes until the veggies are tender.
  4. Push the veggies to one side of the wok and add the beaten eggs to the other side. Scramble the eggs until fully cooked.
  5. Add the rice to the wok and stir to combine with the veggies and eggs.
  6. In a small bowl, whisk together the soy sauce, honey, and sesame oil. Pour the sauce over the rice and stir to combine.
  7. Season with salt and pepper to taste.
  8. Cook for an additional 1-2 minutes until everything is heated through.
  9. Garnish with chopped green onions or sesame seeds, if desired.
  10. Serve and enjoy!

Notes

This recipe is very versatile and can be customized to your liking. You can use any vegetables or protein you have on hand, and you can adjust the seasoning to your taste. If you want to make this dish vegan, you can omit the eggs and use a vegan-friendly soy sauce.

Nutrition Info

This recipe makes 4 servings, and each serving contains approximately:
  • Calories: 300
  • Protein: 10g
  • Carbohydrates: 50g
  • Fat: 7g
  • Fiber: 7g
  • Sodium: 450mg

Recipe Tips

  • Cook the rice ahead of time and let it cool in the fridge. This will help prevent it from getting mushy when you add it to the wok.
  • Make sure your wok or skillet is hot before adding the veggies. This will help them cook quickly and evenly.
  • Don't overcook the eggs. They should be light and fluffy, not dry and rubbery.
  • Feel free to add some heat to this dish by adding a diced jalapeño or some crushed red pepper flakes.
  • Leftovers can be stored in the fridge for up to 3 days or frozen for up to 1 month.

With this healthy fried rice recipe, you can satisfy your craving for this classic dish without the added guilt. It's packed with veggies, protein, and whole grains, making it a well-rounded meal that will keep you satisfied for hours. Give it a try and see how easy and delicious healthy cooking can be!


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