Fried Rice (Better Than Takeout!)
This Asian fried rice recipe is a lower-calorie version of your favorite take-out with an extra dose of veggies to make it a healthy meal. It is great on its own or as a side!
Ingredients
- 1 ½ teaspoons extra light olive oil
- 10 baby carrots or 2 large, diced small
- ½ medium yellow onion diced
- ¼ small to medium cabbage shredded or 1-2 cups bag shredded cabbage
- 3-4 cloves of garlic minced
- ⅓ cup edamame or peas shelled
- ½ bunch scallions sliced thin
- 1 bag instant brown rice or 1 cup raw rice or quinoa
- 1 egg optional, beaten
Sauce
- 2 Tablespoons reduced sodium soy sauce or tamari
- 1 ½ teaspoons sesame oil
- 1 teaspoon rice vinegar
- 1 teaspoon chili sauce
- 1 Tablespoon fresh ginger grated
Instructions
- Heat the olive oil in a large non-stick pan or wok over medium-high heat. Sauté carrots and onions, ~10-12 mins or until vegetables are tender.
- As the onions and carrots are cooking, prepare the brown rice or quinoa according to the package directions. When the grain is finished cooking , remove from heat and set aside.
- Add the shredded cabbage to the pan with the carrots and onions. Sauté for another 3-5 minutes until cabbage has softened. Add garlic, cook for 1 minute, until fragrant.
- Note: if adding the egg, push the vegetables to the side and pour the beaten egg into the pan. Once cooked, mix the eggs with the vegetables.
- Mix the ingredients for the sauce in a small bowl and set aside.
- Add rice or quinoa to the pan and mix it all together. (you can turn the heat up higher and let the grain get caramelized if you like to have it crispy).
- Add the sauce and edamame to the pan and stir until well combined and fragrant. Taste the rice and add more soy sauce, ginger or chili sauce to your liking. But, don't overdo the soy sauce, you don't want to overpower the other flavors.
- Take the fried rice off the heat and add the sliced scallions. Serve immediately and enjoy!
Nutrition Facts
Per serving (based on 6 servings, main meal); Note the nutrition information does not include the optional egg or additional protein
163 Calories, 4 gram fat, 4 grams protein, 28 grams total carbohydrate, 2 grams sugar, 3 grams fiber, 230 mg sodium
Notes
Rice notes: a lot of recipes prefer to use cold rice so that the rice doesn’t steam in the pan and gets crispy, for more authentic ‘fried’ rice. If you choose to do this, use leftover rice in the fridge or cook the rice ahead of time and spread on a baking pan to cool down before using in this recipe. But I have always prepared the grain as I am preparing the whole meal, and I think it still comes out delicious.
This recipe can be made with jasmine rice, brown rice, quinoa or even cauliflower rice for a lower carbohydrate alternative. Comes out delicious with the cauliflower rice. I used the family size instant brown rice for convenience and to reduce the cooking time.
Substitute or add any of your favorite vegetables (fresh or frozen): mushrooms, broccoli, peas, green beans, baby corn, bok choy, bell peppers, zucchini, and more
To increase the protein and make this a whole meal: add the egg and top with additional protein like chicken, beef, pork, salmon, shrimp or tofu.