How do I whip up a healthy version of fried rice?

Indulge guilt-free with our nutritious and delectable Fried Rice recipe! Packed with veggies, protein, and all the good stuff to fuel your day.

You'll need

Items needed to answer the question, How do I whip up a healthy version of Fried Rice. Items include: Brown Rice Eggs Diced Vegetables Diced Protein Minced Garlic Low-Sodium Soy Sauce Sesame Oil Chopped Green Onions

Brown Rice 2 cups
Eggs 2
Diced Vegetables 1 cup
Diced Protein 1/2 cup
Minced Garlic 2 cloves
Low-Sodium Soy Sauce 2 tablespoons
Sesame Oil 1 tablespoon
Chopped Green Onions Sprinkle for garnish

Take note
Please note that while this recipe is healthier than traditional fried rice, portion control is still key. It's easy to overeat when something tastes this good, so be mindful of your portions. Also, if you have any food allergies or dietary restrictions, make sure to check the ingredients list and make appropriate substitutions.

1

Prep Work: Gather Your Ingredients

First things first, let's gather all the ingredients you'll need for this dish. You'll need 2 cups of cooked brown rice, 2 eggs, 1 cup of diced vegetables (such as carrots, peas, bell peppers), 1/2 cup of diced protein (chicken, shrimp, tofu - your choice!), 2 cloves of minced garlic, 2 tablespoons of low-sodium soy sauce, 1 tablespoon of sesame oil, and a sprinkle of chopped green onions for garnish.

2

Eggscellent Start: Scramble the Eggs

Heat a tablespoon of oil in a large skillet or wok over medium heat. Crack the eggs into a bowl and beat them with a pinch of salt. Pour the beaten eggs into the hot skillet/wok and scramble them until they're fully cooked. Once cooked, transfer the scrambled eggs to a plate and set aside for later.

3

Veggie Power: Sauté the Vegetables

In the same skillet/wok, add another tablespoon of oil and toss in your diced vegetables. Sauté them for about 3-5 minutes until they're tender-crisp. You want them cooked, but still slightly crunchy. Feel free to add a sprinkle of salt and pepper for extra flavor.

4

Protein Boost: Cook the Protein

Next up, add your diced protein to the skillet/wok and cook until it's fully cooked and nicely browned. The cooking time will depend on the type of protein you're using, but it usually takes around 5-7 minutes. Make sure it's cooked through and no longer pink in the center.

5

Rice is Nice: Add the Cooked Rice

Now it's time to add the star of the show - the cooked brown rice! Stir in the cooked rice with the sautéed veggies and protein. Make sure everything is well combined and evenly distributed in the skillet/wok.

6

Saucy Goodness: Drizzle in the Flavor

Pour the low-sodium soy sauce and sesame oil into the skillet/wok. Mix everything together thoroughly, making sure the sauce coats every grain of rice. Feel free to adjust the amount of soy sauce and sesame oil to suit your taste.

7

Serve and Garnish: Dig In!

Time to enjoy the fruit of your labor! Transfer the fried rice to serving bowls or plates. Sprinkle some chopped green onions on top for a fresh burst of flavor and visual appeal. Grab your chopsticks or a fork, and dive into this delectable and wholesome dish!