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Healthy Brown Fried Rice Recipe

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Fried Brown Rice Recipe How to make Fried Rice from Brown Rice and Vegetables Healthy Veg
Fried Brown Rice Recipe How to make Fried Rice from Brown Rice and Vegetables Healthy Veg from healthyvegrecipes.com

Description

Fried rice is a popular dish in many parts of the world, especially in Asia. However, most fried rice recipes are loaded with unhealthy ingredients like white rice, oil, and sodium. This healthy brown fried rice recipe is a great alternative that is both delicious and nutritious. Brown rice is much healthier than white rice because it is a whole grain that is rich in fiber and nutrients. This recipe also uses a variety of vegetables, which adds more fiber, vitamins, and minerals to the dish.

Prep Time

Preparation time for this recipe is approximately 15 minutes.

Cook Time

Cooking time for this recipe is approximately 20 minutes.

Ingredients

The ingredients required for this recipe are:
  • 2 cups cooked brown rice
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 bell pepper, chopped
  • 1 carrot, chopped
  • 1/2 cup frozen peas
  • 2 eggs, lightly beaten
  • 3 tablespoons low-sodium soy sauce
  • 1 teaspoon sesame oil
  • Salt and pepper, to taste

Equipment

The equipment required for this recipe are:
  • Large skillet or wok
  • Cutting board
  • Knife
  • Bowl
  • Spatula

Method

  1. Heat olive oil in a large skillet or wok over medium-high heat.
  2. Add onion and garlic and stir-fry for 2-3 minutes, or until onion is translucent.
  3. Add bell pepper and carrot and stir-fry for another 2-3 minutes, or until vegetables are tender.
  4. Add frozen peas and stir-fry for another minute.
  5. Push vegetables to one side of the skillet and add beaten eggs to the other side.
  6. Scramble the eggs until they are cooked through, then mix them with the vegetables.
  7. Add cooked brown rice to the skillet and stir-fry for 2-3 minutes, or until rice is heated through.
  8. Add low-sodium soy sauce and sesame oil to the skillet and stir-fry for another minute, or until everything is well combined.
  9. Season with salt and pepper, to taste.
  10. Serve hot, garnished with chopped green onions, if desired.

Notes

You can use any vegetables you like in this recipe, so feel free to get creative. You can also add some protein, such as chicken or shrimp, if you want a more filling meal.

Nutrition Info

This recipe makes four servings. Each serving contains approximately:
  • Calories: 280
  • Protein: 9g
  • Fat: 9g
  • Carbohydrates: 41g
  • Fiber: 5g
  • Sodium: 380mg

Recipe Tips

To make this recipe even healthier, you can use low-sodium soy sauce or even substitute it with coconut aminos. You can also use brown basmati rice instead of regular brown rice for a more fragrant and flavorful dish. To save time, you can cook the brown rice ahead of time and store it in the fridge until you're ready to make the fried rice. Finally, make sure to use a large skillet or wok to prevent overcrowding and ensure that everything cooks evenly.

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