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Healthy Fried Rice

This isn’t my first rodeo with fried rice. We have a bit of a storied past, meaning most times I make it, it turns into a weird, usually soggy, mess. Luckily I have persistence and keep coming back for more and this time I finally figured it out. Here’s the deal with cooking fried rice. First, the rice needs to be cold and ideally one day old. When rice cools it lets out some of the excess moisture which makes it better for frying. The soggy rice of my past was caused by cooking the rice and then immediately using it. Secondly, don’t be scared to get your pan really hot. Fried rice should be cooked quickly and constantly stirred to avoid burning. Finally, cook your eggs first. Even though you’ve seen people pout the eggs in with the veggies and rice and somehow still get delicious fried egg pieces – it likely won’t happen for you. You will probably end up with soggy, eggy rice like I have. And that is the secret to delicious fried rice. Add in whatever veggies you like and if you really want an authentic flavor, consider adding in a few dashes of fish sauce.

Healthy Fried Rice
Servings: 6
Serving Size: 3/4 cup
Nutritional Information: 128.7 calories, 3.7g of fat, 15.9g of carbohydrates, 1.5g of fiber, 3.5g of protein
Weight Watchers® PointsPlus®: 3 *

Ingredients

  • 2 cups cooked, cold brown rice
  • 2 tsp vegetable or safflower oil, divided
  • 1 tsp sesame oil
  • 1 egg
  • 1 egg white
  • 5 scallions, chopped
  • 1/2 head green cabbage, shredded
  • 1 large carrot, grated
  • 4 cloves garlic, minced
  • 1-inch piece ginger, minced
  • 2 tbsp soy sauce

Instructions

  1. Heat your pan over medium high heat. Whisk together the egg and egg white and season with salt and pepper. Add 1 tsp of vegetable oil to the pan. Add the eggs and cook until just scrambled. Remove from pan and set aside.
  2. Add the remaining vegetable oil and sesame oil to the hot pan. Add the scallions, cabbage, carrot, garlic, ginger, and any other veggies you like. Cook for 1-2 minutes until they just begin to soften.
  3. Add the rice and cook for 2-4 more minutes, stirring constantly, until the rice begins to crisp up.
  4. Add the soy sauce and egg. Stir together and cook for 1 more minute.
  5. * PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.

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    I’m Kristen and I couldn’t be happier you are here. You will find a variety of healthy and delicious recipes that will not only taste great, but help you fit in your favorite jeans.

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4 Response to Healthy Fried Rice

  1. Caron on November 14, 2012

    I’ve also worked on making fried rice more healthy but I always have it as my entree so I add in chicken or (shock) lite Spam. The lowest I have gotten it to is 10 PP for a cup. I once tried using quinoa instead of rice and it was pretty good but didn’t change the points. Thanks for the recipe. I think I will try it and adjust for the addition of protein. :)

    Reply
  2. Donna on February 27, 2013

    I made this over the weekend and LOVED, LOVED, LOVED it! My hubby said it’s the best fried rice he’s ever had. And only THREE points! Thank you, thank you for a great recipe!

    Reply
  3. Julie on March 5, 2013

    Another winner! My husband had seconds.

    Reply
  4. windy on February 2, 2014

    IT SO AMAZING!! Thanks for the simplest and healthiest receipes..

    Reply

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