Best Healthy Fried Rice
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5.0
30 reviews
Excellent
Best Healthy Fried Rice
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The easiest 15-minute healthy fried rice made with a mix of cauliflower rice and brown rice. It's super flavorful, packed with veggies, and makes for the perfect weeknight dinner.
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Ingredients
- 4 large eggs
- 1 - 2 tablespoon Extra-virgin olive oil or butter
- 1 small white onion diced
- 2 medium carrots peeled and diced
- 1 red bell pepper seeded and diced
- 3 - 4 cloves garlic minced
- 1 teaspoon fresh ginger grated
- 2 cups frozen broccoli florets thawed
- ½ cup frozen peas
- 12 oz cauliflower rice frozen or fresh
- ½ teaspoon black pepper
- 2 cups cooked brown rice I love Trader Joe's frozen brown rice
- 3 - 4 tablespoon low-sodium soy sauce or tamari if gluten-free
- 1 teaspoon toasted sesame oil
- 2 - 3 green onions thinly sliced for garnish
- sesame seeds for garnish
Instructions
- Crack the eggs into a small bowl and beat them together.
- Heat a large saute pan over medium-high heat with nonstick spray or drizzle of olive oil. Cook the whisked eggs for about 1 minute until scrambled, stirring occasionally. Transfer soft scrambled eggs to a separate plate.
- Clean and return the pan to the stovetop and add 1 - 2 tablespoons of butter or olive oil over medium. Once heated, add onions, carrots, and red bell pepper. Cook for 3 minutes until softened. Add the minced garlic and grated ginger and cook for an additional minute until fragrant.
- Add broccoli florets, peas, cauliflower rice, and black pepper. Cook for 2 - 3 minutes until heated through.
- Add in cooked brown rice, soy sauce, sesame oil, and scrambled eggs. Cook for 1-2 minutes to heat through. If there are large clumps of rice, break them apart with your spatula.
- Serve immediately with a sprinkle of sesame seeds and sliced green onions. Enjoy!
Notes
- Soy-Sauce: You can use Tamari if gluten-free or coconut aminos.
- Garlic Cloves: Fresh is best, but you can also use 1 - 1.5 teaspoons of garlic powder instead. You can also use 2 - 3 teaspoons of frozen minced ginger.
- Fresh Ginger: Freshly grated ginger is best, but you can also use 1 teaspoon of ginger powder or 1 teaspoon of frozen minced ginger.
- Cauliflower Rice: You can use frozen or fresh.
- Rice: You can swap the brown rice for white, basmati, or sushi rice if needed.
- Extra Protein: You can add cooked chicken, steak, pork, turkey, tofu, or shrimp.
- Pineapple Fried Rice: Add some fresh pineapple to your rice by chopping and stirring it in!
- Storing: Store leftovers in an airtight container in the refrigerator for up to 5 days.
- Reheating: Easily reheat fried rice in the microwave for 45 – 90 seconds until warm.
Nutrition Information
Show Details
Calories
317kcal
(16%)
Carbohydrates
43g
(14%)
Protein
15g
(30%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Cholesterol
186mg
(62%)
Sodium
570mg
(24%)
Potassium
860mg
(25%)
Fiber
8g
(32%)
Sugar
5g
(10%)
Vitamin A
6781IU
(136%)
Vitamin C
133mg
(148%)
Calcium
117mg
(12%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 317 kcal
% Daily Value*
| Calories | 317kcal | 16% |
| Carbohydrates | 43g | 14% |
| Protein | 15g | 30% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Cholesterol | 186mg | 62% |
| Sodium | 570mg | 24% |
| Potassium | 860mg | 18% |
| Fiber | 8g | 32% |
| Sugar | 5g | 10% |
| Vitamin A | 6781IU | 136% |
| Vitamin C | 133mg | 148% |
| Calcium | 117mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
30 reviews
Excellent
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