For Diabetics Veg Chinese Fried Rice
Elevate your weeknight meals with this wholesome and flavorful Diabetic-Friendly Veg Chinese Fried Rice, a healthier spin on a takeout classic! Packed with fiber-rich brown rice, a vibrant medley of fresh vegetables like carrots, green beans, and bell peppers, and seasoned with low-sodium soy sauce and fragrant ginger-garlic, this recipe is designed to satisfy your craving for Chinese cuisine while supporting balanced blood sugar levels. A quick stir-fry technique ensures the vegetables stay crisp and nutrient-packed, while a drizzle of sesame oil enhances the dish with a nutty aroma. Ready in just 25 minutes, this guilt-free fried rice is perfect as a nutritious main or a delightful side dish. Crafted for health-conscious foodies, it’s a diabetic-friendly delight that doesn’t skimp on flavor or texture!
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Recipe Information
Ingredients
- 2 cups Brown rice (cooked and cooled)
- 1 cup Carrots (finely chopped)
- 0.5 cup Green beans (chopped)
- 0.5 cup Bell peppers (finely diced, assorted colors)
- 0.5 cup Green peas
- 1 cup Spring onions (chopped, green and white parts separated)
- 1 teaspoon Ginger (grated)
- 2 cloves Garlic (minced)
- 1.5 tablespoons Low-sodium soy sauce
- 2 teaspoons Sesame oil
- 0.5 teaspoon Black pepper powder
- 0.25 teaspoon Salt (optional, use sparingly)
- 1 tablespoon Neutral cooking oil (e.g., avocado or canola oil)
Instructions
Prepare the brown rice in advance and let it cool completely. This helps achieve the signature fried rice texture.
Heat 1 tablespoon of neutral cooking oil in a large wok or skillet over medium-high heat.
Add the grated ginger and minced garlic to the wok. Stir-fry for 30 seconds until aromatic.
Add the white parts of the chopped spring onions and cook for another 1 minute, stirring constantly.
Toss in the chopped carrots, green beans, and bell peppers. Stir-fry for 2-3 minutes, keeping the vegetables slightly crisp.
Add the green peas and cook for another 1 minute.
Push the vegetables to one side of the wok and add the sesame oil. Then, add the cooled brown rice to the pan.
Drizzle the low-sodium soy sauce evenly over the rice and vegetables. Sprinkle the black pepper, and if using, a tiny pinch of salt.
Mix everything thoroughly, ensuring the soy sauce coats the rice evenly. Stir-fry for 2-3 minutes until the rice is heated through.
Turn off the heat and garnish with the green parts of the spring onions.
Serve hot and enjoy your diabetic-friendly Veg Chinese Fried Rice as a wholesome meal or a nutritious side dish.
Nutrition Facts
Calories |
1039 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.6 g | 60% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 11.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1562 mg | 68% | |
| Total Carbohydrate | 139.5 g | 51% | |
| Dietary Fiber | 22.5 g | 80% | |
| Total Sugars | 22.1 g | ||
| Protein | 21.7 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 232 mg | 18% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1525 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
