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Healthy Egg Fried Rice Recipe

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Egg Fried Rice Recipe [Video] Sweet and Savory Meals
Egg Fried Rice Recipe [Video] Sweet and Savory Meals from sweetandsavorymeals.com

Description

Egg fried rice is a delicious and easy-to-make dish that can be enjoyed as a main course or a side dish. This recipe is a healthier version of the classic Chinese dish, using brown rice instead of white, and incorporating lots of vegetables for added nutrition. The dish is also low in fat and calories, making it a great option for anyone looking to eat healthier without sacrificing taste.

Prep Time

The prep time for this recipe is approximately 20 minutes. This includes chopping and preparing the vegetables, cooking the rice, and beating the eggs.

Cook Time

The cook time for this recipe is approximately 15 minutes.

Ingredients

  • 2 cups cooked brown rice
  • 3 eggs, beaten
  • 1 cup chopped mixed vegetables (carrots, peas, bell peppers, onions)
  • 2 cloves garlic, minced
  • 1 tablespoon vegetable oil
  • 1 tablespoon low-sodium soy sauce
  • Salt and pepper to taste

Equipment

  • Wok or large frying pan
  • Cooking spoon
  • Measuring cups and spoons
  • Bowl for beating eggs
  • Cutting board and knife for chopping vegetables

Method

  1. Heat the vegetable oil in a wok or large frying pan over medium-high heat.
  2. Add the minced garlic and stir-fry for 30 seconds.
  3. Add the chopped vegetables and stir-fry for 2-3 minutes, until they are tender-crisp.
  4. Push the vegetables to one side of the wok/pan and add the beaten eggs to the other side. Scramble the eggs until they are cooked through.
  5. Combine the cooked vegetables and eggs in the wok/pan.
  6. Add the cooked brown rice and stir-fry for 2-3 minutes, until the rice is heated through.
  7. Add the low-sodium soy sauce and stir to combine.
  8. Season with salt and pepper to taste.
  9. Remove from heat and serve hot.

Notes

This recipe can be easily customized to suit your tastes. Feel free to add more or less vegetables, use different types of vegetables, or adjust the seasoning to your liking. You can also add cooked chicken, shrimp, or tofu for added protein.

Nutrition Info

This recipe makes 4 servings. Each serving contains approximately:
  • Calories: 215
  • Protein: 9g
  • Carbohydrates: 26g
  • Fat: 8g
  • Fiber: 3g

Recipe Tips

To save time, you can use pre-cooked brown rice or leftover rice from a previous meal. You can also use frozen mixed vegetables to save time on chopping and preparation. Be sure to use low-sodium soy sauce to keep the sodium content of the dish low. Finally, you can garnish the dish with chopped green onions or cilantro for added flavor and visual appeal.

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