Healthy Fried Rice Recipes

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EASY & HEALTHY FRIED RICE RECIPE BY TASTY



Easy & Healthy Fried Rice Recipe by Tasty image

Here's what you need: sesame oil, garlic, chicken breasts, salt, pepper, carrot, broccoli floret, brown rice, frozen peas, low sodium soy sauce

Provided by Hannah Williams

Categories     Dinner

Yield 4 servings

Number Of Ingredients 10

2 tablespoons sesame oil
3 cloves garlic, minced
2 chicken breasts, diced
salt, to taste
pepper, to taste
1 cup carrot, diced
1 cup broccoli floret
2 cups brown rice, cooked
½ cup frozen peas
3 tablespoons low sodium soy sauce

Steps:

  • Heat sesame oil in a skillet, and cook garlic until softened.
  • Add the chicken, salt, and pepper, and sauté for 5 minutes.
  • Add the carrots and broccoli, and sauté until tender.
  • Add the rice, soy sauce, and peas, and mix thoroughly.
  • Enjoy!

Nutrition Facts : Calories 661 calories, Carbohydrate 98 grams, Fat 13 grams, Fiber 7 grams, Protein 35 grams, Sugar 3 grams

" HEALTHY" FRIED RICE



I made this once, hoping to have something light for lunch. Not only was it easy, but it tasted great, and the bulk of the rice kept me full for hours!

Provided by Susie Zyphur

Categories     Brown Rice

Time 25m

Yield 3 serving(s)

Number Of Ingredients 8

1 cup brown rice (best if 1 day old)
2 tablespoons olive oil
1/2 cup cooked peas
1/2 cup cooked chopped carrot
1 cup broccoli floret
3/4 cup sliced mushrooms
1 egg, beaten
soy sauce, to taste

Steps:

  • Heat 1 tbsp oil in pan and sauté mushrooms until browned.
  • Remove from heat.
  • Heat remaining oil in pan and add rice.
  • Add egg and mix until rice is thoroughly coated with egg.
  • Cook for 5-10 minutes on high, or until egg is lightly browned.
  • Combine rice mixture and vegetables in large bowl and stir until vegetables are well mixed.
  • Add soy sauce to taste and serve.

Nutrition Facts : Calories 373.2, Fat 12.6, SaturatedFat 2.2, Cholesterol 62, Sodium 51, Carbohydrate 55.8, Fiber 4.4, Sugar 3.5, Protein 9.9

HEALTHY FARRO FRIED "RICE"



Healthy Farro Fried

Farro is an Italian variety of wheat with grains that turn tender and toothsome with cooking. It's often added to soups and risotto but works as a terrific substitute for rice in this easy stir-fry.

Provided by Food Network Kitchen

Time 40m

Yield 4 servings

Number Of Ingredients 14

1 cup farro
1 bunch scallions, sliced, white and green parts kept separate
2 cloves garlic, finely chopped
1-inch piece peeled fresh ginger, finely chopped
Pinch crushed red pepper
Kosher salt
Pinch sugar
1 tablespoon plus 1 teaspoon vegetable oil
1 medium carrot, thinly sliced
1 cup thawed frozen peas
1 cup bean sprouts
2 tablespoons low-sodium soy sauce
1 teaspoon toasted sesame oil
2 large eggs, lightly beaten

Steps:

  • Bring a medium saucepan filled two-thirds full of water to a boil. Add the farro and cook until tender but still chewy, about 15 minutes. Drain well and cool. (This can be done one day ahead).
  • Combine the scallion whites, garlic, ginger, crushed red pepper, 1/2 teaspoon salt and sugar in a small bowl and keep near the stove top.
  • Heat 1 tablespoon of the vegetable oil in a large nonstick skillet or wok over medium-high heat. Add the carrot and cook, stirring constantly, until crisp-tender, about 2 minutes. Add the scallion white mixture and continue to stir fry until fragrant, about 30 seconds. Add the cooled farro, half the scallion greens, the peas, bean sprouts, soy sauce and sesame oil and stir fry until the farro is hot, about 2 minutes. Remove from the heat and transfer to a serving dish.
  • Wipe out the skillet, add the remaining 1 teaspoon of vegetable oil and place over medium-high heat. Add the eggs and a large pinch of salt; let cook undisturbed until the eggs begin to bubble up, then stir constantly, breaking the eggs up into small pieces, until they are cooked through, about 30 seconds. Scrape eggs over the farro and stir to incorporate. Sprinkle with the remaining scallion green and serve hot.

Nutrition Facts : Calories 280 calorie, Fat 9 grams, SaturatedFat 1.5 grams, Cholesterol 95 milligrams, Sodium 580 milligrams, Carbohydrate 39 grams, Fiber 7 grams, Protein 12 grams, Sugar 6 grams

HEALTHY CAULIFLOWER FRIED "RICE" RECIPE BY TASTY



Healthy Cauliflower Fried

Here's what you need: cauliflower, sesame oil, garlic, ground beef, carrot, frozen peas, eggs, white pepper, soy sauce, green onion

Provided by Tasty

Categories     Dinner

Time 30m

Yield 4 servings

Number Of Ingredients 10

1 head cauliflower
1 tablespoon sesame oil
1 tablespoon garlic
½ lb ground beef, can substitute chicken, pork, shrimp, or tofu
1 cup carrot, diced
1 cup frozen peas
2 eggs
white pepper, to taste
3 tablespoons soy sauce
green onion, chopped, for garnish

Steps:

  • Break down a head of cauliflower in a food processor until it's the size of rice.
  • Heat sesame oil over high. Add garlic and fry until fragrant.
  • Add the beef, chicken, pork, shrimp or tofu and cook until 80% done.
  • Add carrots and cauliflower, stir until thoroughly incorporated. Mix in peas.
  • Push ingredients to the sides of the pan to create a well. Pour in 2 whisked eggs and let it set for 15 seconds. Scramble eggs and fold into the cauliflower rice.
  • Season with white pepper and stir in soy sauce.
  • Garnish with chopped green onions and serve.
  • Enjoy!

Nutrition Facts : Calories 311 calories, Carbohydrate 16 grams, Fat 16 grams, Fiber 5 grams, Protein 25 grams, Sugar 5 grams

HEART HEALTHY FRIED RICE



Heart Healthy Fried Rice image

This recipe uses fat free chicken broth, a minimum of oil,and don't add salt-and you'll create a dish thats favorful and healthy. The recipe comes from Heart Healthy. com.

Provided by Barb G.

Categories     Long Grain Rice

Time 50m

Yield 10 serving(s)

Number Of Ingredients 12

1 1/2 cups water
1 cup fat free chicken broth
1 1/3 cups long grain white rice, uncoooked
2 teaspoons canola oil
2 tablespoons onions, finely chopped
1 cup celery, finely chopped
2 tablespoons green peppers, finely chopped
1/2 cup pecans, chopped
1/4 teaspoon ground sage
1/2 cup water chestnut, sliced
1/4 teaspoon nutmeg
black pepper

Steps:

  • Bring water and chicken broth to boil in medium-size saucepan; add rice and stir, cover and simmer for 20 minutes.
  • Remove pan from heat, let stand, covered, for 5 minutes or until liquid is absorbed, Reserve,.
  • Heat oil in a large nonstick skillet; Saute onion and celery over moderate heat for 3 minutes; stir in green pepper, pecans, sage, chestnuts, nutmeg and pepper and cooked Rice, fluff with fork before serving.

Nutrition Facts : Calories 145.1, Fat 5.1, SaturatedFat 0.5, Sodium 60.1, Carbohydrate 22.6, Fiber 1.3, Sugar 0.9, Protein 2.5

EASY FRIED RICE



Easy Fried Rice image

This easy fried rice recipe really captures the flavor of fried rice served in restaurants. Use leftover chicken for a satisfying meal that's easy to put together. -Lori Schweer, Mapleton, Minnesota

Provided by Taste of Home

Categories     Lunch

Time 30m

Yield 4 servings.

Number Of Ingredients 13

2 large eggs, beaten
1/4 teaspoon salt
3 tablespoons vegetable oil, divided
4 cups cooked rice
1-1/2 cups frozen stir-fry vegetable blend
1/2 cup sliced green onions
1 garlic clove, minced
1 cup diced cooked chicken
3 tablespoons soy sauce
1 tablespoon chicken broth
1/2 teaspoon pepper
1/4 teaspoon ground ginger
4 bacon strips, cooked and crumbled

Steps:

  • Combine eggs and salt. In a large skillet or wok over medium heat, scramble eggs in 1 teaspoon oil, breaking into small pieces. Remove from skillet and set aside. , Add remaining 2 tablespoons plus 2 teaspoons oil to skillet. Stir-fry rice over medium-high heat for 5 minutes. Add vegetables, onions and garlic; stir-fry for 5 minutes. Add chicken; stir-fry until heated through, 3-5 minutes. Combine soy sauce, broth, pepper and ginger. Add to rice; stir to coat. Add bacon and eggs; heat through.

Nutrition Facts : Calories 476 calories, Fat 19g fat (4g saturated fat), Cholesterol 133mg cholesterol, Sodium 1077mg sodium, Carbohydrate 51g carbohydrate (2g sugars, Fiber 2g fiber), Protein 23g protein.

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Top Asked Questions

How do you make the best fried rice?
1 Heat a large cast iron skillet over high heat until very hot, about 2 minutes. Add 1 tablespoon oil. 2 Beat egg with 2 teaspoons water and a large pinch salt and add to skillet. ... 3 Return skillet to high heat and add 2 tablespoons oil, the carrots, and whites of the green onions. ... 4 Add rice, peas, and cooked eggs to skillet. ...
What is healthy fried rice?
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. Serve it with Healthy Kung Pao Chicken or Slow Cooker Chicken Teriyaki.
How do you cook rice in a stir fry pan?
Stir-fry rice over medium-high heat for 5 minutes. Add vegetables, onions and garlic; stir-fry for 5 minutes. Add chicken; stir-fry until heated through, 3-5 minutes. Combine soy sauce, broth, pepper and ginger. Add to rice; stir to coat. Add bacon and eggs; heat through.
How to cook fried rice with peanut oil?
Rice that has been cooked and refrigerated overnight (or longer — up to 3 days) makes better fried rice because the rice tends to clump together. In a large heavy skillet or wok, heat the peanut oil over medium-high heat. Add cooked rice and saute until lightly golden. Add green onions, carrots, green pepper and peas.

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