May 23, 2012

healthy fried rice

Chinese food is one of my favorites, but it's usually not as healthy as I would like.  Chinese food tends to be pretty vegetarian-friendly, so it's an easy option, but it also tends to be filled with salt and piles of white rice.  So, rather than going out to eat, I decided to try a healthier version of the Chinese classic, fried rice.

This is a really basic recipe that can easily be fancied up with a variety of veggies, shrimp, fish, tofu, etc.  I prepared this with broccoli and baked tilapia.  We've also made this with leftover brown rice, which is an easy shortcut and great use for plain leftover rice.

The extra 5 minutes that this rice takes (beyond the normal rice-preparation time) is totally worth it.  It's our new favorite go-to food.  Plus, it introduces some extra protein, veggies, and olive oil into your diet without you even noticing.  Sneaky, I know.

Healthy Fried Rice
Recipe adapted from
Serves 2-4

  • 1 c brown rice, unprepared
  • 2 c water
  • 2 eggs
  • 1 white onion (or 2 green onions), diced
  • 1 clove garlic, finely minced
  • olive oil, for frying
  • 1-2 tbsp soy sauce
  • salt and pepper, to taste
  • diced veggies (optional-such as peas, carrots,  bean sprouts, or snap peas)
Prepare the brown rice using the water, according to package instructions.  Drizzle a large frying pan with oil and set it over medium-low heat.  Beat the eggs and pour them into the frying pan.  Prepare them as scrambled eggs, moving the eggs as they cook.  Cook eggs just until they're solid--you don't want to overcook them since they'll continue to cook more later.  Pour the cooked eggs into a small clean bowl and reserve them for later.

Drizzle a tablespoon or two of olive oil into the frying pan again and put it back over the heat.  Place the diced onion and diced veggies (if you're using them) in the pan and cook them until they become soft.  Add the garlic and continue to fry for another minute. 

Add the cooked rice and eggs to the frying pan.  Break up the eggs, until they're small pieces.  Add the soy sauce and season fried rice with salt and pepper as necessary.  Cook rice for 5-10 minutes until it reaches the desired texture.  Serve warm with cooked veggies, tofu, or fish.

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