Healthy Fried Rice made with cooked brown rice, eggs, and cabbage tastes just like the real thing but only has 130 calories per serving. This tastes as good as any restaurant version but is healthy and good for you.
Healthy Fried Rice tastes just as good as your favorite take-out version but so much healthier! Using cooked brown rice, eggs, green onions, cabbage, carrots, and a simple soy sauce mixture you make delicious healthy fried rice at home in less than 10 minutes.
This healthy fried rice will change your mind about making healthy Chinese food. I promise its possible and its delicious. 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 to make the fried rice. 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 put 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 in the past. 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.
Some notes about preparing this Healthy Fried Rice:
Since originally posting this recipe, I have gotten tons of questions. Here are some of the most common.
Most restaurant fried rice is full of calories and fat, so it isn't the best choice for weight loss. Luckily this lightened up fried rice is packed with veggies, brown rice, and uses a minimal amount of oil. This makes it a much better option for anyone looking to lose weight or eat healthier.
Normally egg fried rice is packed with unhealthy calories from tons of cooking oil. However, this healthy version is much better for you and the egg adds protein, vitamins, and nutrients. Eggs can be a great part of a healthy diet and are a good source of protein as well as tons of nutrients. One thing to watch out fior with all fried rice is the sodium level. It can be reduced by using low sodium soy sauce or coconut aminos.
Normally I use brown rice in this recipe since it has a higher fiber content than white rice and is more slowly digested. However any type of rice will work in the reicpe.
Consider this your base recipe for a healthy chicken fried rice, pork fried rice, or shrimp fried rice. You will want to cook the chicken (or pork or shrimp) first in a hot pan with some vegetable oil. To add flavor to the chicken, you can add some ginger and garlic to the oil. Once the protein has cooked, remove it from the pan, and cook the rice according to the directions included. Add the protein back before adding the egg and soy sauce. Depending on how much protein you use, you may need to add some extra soy sauce so the whole dish is well seasoned.
For a low carb or lighter version you can make this with cauliflower rice instead of brown rice. Just substitute cooked cauliflower rice for the brown rice in the recipe. For the best result, make sure to squeeze any excess liquid from the cauliflower rice before using. If possible, cook it a day in advance and use the cold, cooked rice in the recipe.
Absolutely. Since soy sauce is a critical flavor in fried rice, it is important to replace it with a similar flavor instead of just leaving it out. Many people find that coconut aminos are the closest replacement to soy sauce and contain significantly less sodium and are more natural. If you simply need a gluten-free option, you could look for GF soy sauce, which is now pretty readily available.
Here are some of the products and tools I used in creating this recipe:
Customizable weekly meal plans that include Weight Watchers® friendly recipes for breakfast, lunch and dinner, nutritional information, shopping lists, and more...
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