Best Healthy Fried Rice
User Reviews
5
Best Healthy Fried Rice
Description
The recipe starts by scrambling beaten eggs briefly in a hot pan, then cooking diced onion, carrot, and red bell pepper until softened. Minced garlic and grated fresh ginger are added to infuse fragrance. Broccoli florets, peas, cauliflower rice, and ground black pepper are stirred in and cooked through. Next, cooked brown rice, soy sauce or tamari, sesame oil, and the scrambled eggs are combined and heated through to meld flavors.
This results in a dish where the rice grains are separated yet coated with savory seasonings, the vegetables provide crisp-tender bites, and the eggs add a soft, fluffy texture. Toasted sesame seeds and sliced green onions garnish the finished plate, adding aroma and a mild crunch.
This fried rice can be served as a main course or side and allows for easy ingredient substitutions, such as different rice types or added proteins like chicken or tofu. Leftovers store well refrigerated for up to five days and reheat quickly in the microwave.
Ingredients
- 4 large egg
- 1 - 2 tablespoon extra-virgin olive oil or butter
- 1 small white onion diced
- 2 medium carrot peeled and diced
- 1 red bell pepper seeded and diced
- 3 - 4 cloves garlic minced
- 1 teaspoon ginger grated, fresh
- 2 cups broccoli floret thawed, frozen
- ½ cup peas frozen
- 12 oz cauliflower rice frozen or fresh
- ½ teaspoon black pepper
- 2 cups brown rice I love Trader Joe's frozen brown rice, cooked
- 3 - 4 tablespoon soy sauce or tamari if gluten-free, low-sodium
- 1 teaspoon sesame oil toasted
- 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
- Use tamari as a gluten-free substitute for soy sauce, or coconut aminos for a different flavor.
- If fresh garlic or ginger is unavailable, garlic powder or frozen minced ginger can be used instead.
- Frozen or fresh cauliflower rice can be used based on availability.
- Brown rice can be replaced by white, basmati, or sushi rice as preferred.
- Additional proteins such as chicken, steak, tofu, or shrimp can be added to increase protein content.
- Add fresh pineapple chunks to create a pineapple fried rice variation.
- Store leftovers in an airtight container in the refrigerator for up to five days and reheat in the microwave for 45 to 90 seconds.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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