Healthy Fried Rice
Elevate your weeknight dinners with this Healthy Fried Rice—a wholesome twist on a takeout favorite that's packed with vibrant vegetables and nutritious ingredients. Featuring hearty brown rice, crisp carrots, fresh broccoli, and tender peas, this recipe comes together in just 30 minutes for a quick and satisfying meal. The low-sodium soy sauce and toasted sesame oil infuse the dish with rich umami flavors, while scrambled eggs and aromatic garlic and ginger add extra layers of texture and taste. Perfect for meal prep or a light family dinner, this veggie-loaded fried rice is as versatile as it is delicious. Garnished with fresh green onions for a burst of freshness, it's an easy, crave-worthy way to enjoy a healthy spin on comfort food.
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Recipe Information
Ingredients
- 3 cups cooked brown rice
- 2 medium carrots
- 1 cup frozen peas
- 1 cup broccoli florets
- 2 large eggs
- 3 stalks green onions
- 3 tablespoons soy sauce (low-sodium)
- 1 tablespoon toasted sesame oil
- 2 tablespoons olive oil
- 3 cloves garlic
- 1 teaspoon ginger
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Finely dice the carrots and chop the broccoli florets into small pieces. Mince the garlic and grate the ginger. Set aside the frozen peas so they begin to thaw.
Slice the green onions, separating the whites from the greens (reserve the greens for garnish).
In a large skillet or wok, heat 1 tablespoon of olive oil over medium heat. Crack the eggs into the pan and scramble them until set. Remove the eggs and set them aside on a plate.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the carrots, broccoli, garlic, ginger, and the whites of the green onions. Sauté for 5-7 minutes or until the vegetables are tender.
Add the cooked brown rice to the skillet and stir to combine with the vegetables. Cook for 2-3 minutes, stirring occasionally.
Push the rice and vegetables to one side of the skillet. Pour the sesame oil into the empty side and add the soy sauce. Stir everything together, ensuring the sauce is evenly distributed.
Add the scrambled eggs and frozen peas to the skillet. Stir to combine all the ingredients and cook for an additional 2 minutes until everything is heated through.
Season with salt and black pepper to taste. Turn off the heat and sprinkle the green onions on top as garnish.
Serve warm and enjoy this healthy and flavorful fried rice!
Nutrition Facts
Calories |
1496 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.2 g | 75% | |
| Saturated Fat | 11.1 g | 55% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 3549 mg | 154% | |
| Total Carbohydrate | 198.9 g | 72% | |
| Dietary Fiber | 25.0 g | 89% | |
| Total Sugars | 19.3 g | ||
| Protein | 46.1 g | 92% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 252 mg | 19% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 1930 mg | 41% | |
*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.
