Healthy Fried Rice Recipe that is both nutritious and delicious. It’s perfect for a quick meal and can be customized with your favorite vegetables and proteins. The key to making it healthier lies in using whole grains, reducing the amount of oil, and adding plenty of vegetables.

About Fried Rice

Fried Rice is a versatile and delicious dish made by stir-frying in a wok or a frying pan and is usually mixed with other ingredients such as vegetables, proteins, and seasonings.

The basic recipe involves cooking rice, typically using day-old rice for the best texture, and then frying it in a hot pan with a small amount of oil. Common additions include scrambled eggs (optional), diced onions, garlic, and a variety of vegetables like peas, carrots, and bell peppers.

You can also use portion, options like chicken, meat, shrimp, or tofu can be used. It is often eaten by itself or as an accompaniment to another dish.

The dish is flavored with soy sauce, sesame oil, and other seasonings like ginger or garlic, resulting in a savory, satisfying meal. Fried rice is often garnished with green onions and sesame seeds for added flavor and texture, making it a popular and nutritious choice for a quick meal.

Main Ingredients

• Cooked Rice: Typically, day-old rice is best as it’s less sticky. Any type of rice can work, though jasmine or long-grain white rice are popular choices.
• Vegetable Oil: Used for frying the rice and other ingredients. You can also use sesame oil to add flavor.
• Vegetables: Common choices include peas, carrots, onions, bell peppers, and green onions. You can also add garlic and ginger for extra flavor.
• Eggs (Optional): Scrambled into the rice to add richness.
• Soy Sauce: Adds saltiness and umami flavor. Low-sodium soy sauce can be used for a lighter version.
• Protein: Optional but popular additions include chicken, shrimp, beef, pork, tofu, or ham. The protein is usually cooked separately and added to the rice.
• Seasonings: Salt, pepper, and sometimes a pinch of sugar. You might also include a dash of oyster sauce or fish sauce for depth of flavor.

How To Make Fried Rice

Making Fried Rice is a breeze with the recipe you’ll find below. The process is simple- Preheat your pan before swirling in oil and aromatics, then add uncooked proteins if applicable. Add in rice and vegetables, vigorously tossing ingredients for that toasty, golden-brown color that signals a big flavor.

INGREDIENTS:

For The Fried Rice

• Cup of brown rice (uncooked or 3 cups cooked)
• Olive oil or avocado oil- 2 tbs
• Large lightly beaten eggs (optional)- 3
• Medium diced onion- 1
• Cloves minced garlic- 2
• Frozen peas and carrots- 1 cup
• Diced red bell pepper- 1 cup
• Low-sodium soy sauce or tamari- 2-3 tbs
• Broccoli florets- 1 cup
• Cooked chicken breast or tofu, diced (optional)- 1 cup
• Green onions, chopped cilantro, lime wedges- 2
• Sesame oil- 1 tbs

For Additional Flavor (Optional):

1. Freshly grated ginger- 1tsp
2. Sriracha or another hot sauce- 1-2 tsp
3. Rice vinegar for tangy kick- 1 tbs

Try This Recipes :

• Chicken Palak Curry
• Navratna Korma Recipe
• Yummy Smoothies

INSTRUCTIONS:

1. Cook The Rice

Start by cooking the brown rice if you haven’t already. Bron rice is a whole grain, making it more nutritious than white rice, as it retains more fiber and nutrients.

Use a ratio of 1 cup of rice to 2 1/4 cups of water, and cook according to the package instructions. Once cooked, let it cool slightly; cold rice works best for fried rice.

2. Prepare The Ingredients

While the rice is cooking, prepare your vegetables. Dice the onion, mince the garlic, and chop the broccoli, bell pepper, and any other vegetables you’re using. If you’re using frozen peas and carrots, let them thaw slightly.

If adding protein like chicken or tofu, ensure it’s cooked and diced. Beat the eggs in a small bowl.

3. Cook The Eggs

Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium heat. Add the beaten eggs and cook, stirring occasionally, until they are fully cooked and scrambled. Transfer the eggs to a plate and set aside.

4. Saute The Vegetables

In the same skillet, add the remaining tablespoon of olive oil. Add the diced onion and garlic, and saute for 2-3 minutes until they become fragrant and slightly translucent. Add the bell pepper, broccoli, and any other fresh vegetables you’re using.

Stir-fry for 5-7 minutes, or until the vegetables are tender but still crisp.

5. Combine The Ingredients

Once the vegetables are cooked, push them to one side of the skillet and add the cooked rice to the other side. Stir-fry the rice for a few minutes, allowing it to absorb some flavor from the pan. If the rice seems dry, add more oil, a splash of water, or both.

Next, add the peas and carrots (and any other cooked or frozen vegetables) to the skillet, mixing them with the rice and fresh vegetables. Return the scrambled eggs to the pan, along with the cooked chicken or tofu if using. Stir everything together until well combined.

6. Season The Fried Rice

Drizzle the soy sauce or tamari and sesame oil over the rice mixture. Stir well to ensure that the seasoning is evenly distributed. Taste and adjust the seasoning by adding more soy sauce if needed. For added flavor, you can stir in freshly grated ginger, sriracha, or rice vinegar at this stage.

7. Serve and Garnish

Now remove the Fried Rice from the heat and stir in the chopped green onions. Serve hot, garnished with sesame seeds, chopped cilantro, and a squeeze of fresh lime juice if desired.

Tips For Making Healthier Fried Rice

• Use Whole Grains: Brown rice, quinoa, or even cauliflower rice can be used to increase the fiber content.
• Limit Oil: Use minimal oil or a non-stick pan to reduce calories.
• Increase Vegetables: The more vegetables you add, the more vitamins, minerals, and fiber you’ll get.
• Leans protein: Options for lean proteins like chicken breast, shrimp, or tofu to keep the dish light.
• Low-Sodium: Use low-sodium soy sauce to control the salt content.

Nutritional Information (per serving)

• Calories: 350-400 (without added protein)
• Protein: 12-15g
• Fat: 12-15g
• Carbohydrates: 45-50g
• Fiber: 6-8g

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