Heart-Healthy Egg Fried Rice
Give your favorite takeout classic a nutritious upgrade with this Heart-Healthy Egg Fried Rice recipe, featuring fiber-rich brown rice and a vibrant medley of fresh vegetables. Perfect for those seeking a wholesome yet quick dinner idea, this dish is cooked with heart-healthy olive oil and seasoned with low-sodium soy sauce to strike the perfect balance of flavor and nutrition. Fragrant garlic and ginger add depth, while scrambled eggs and green onions provide a satisfying touch. Ready in just 40 minutes, this colorful and nutrient-packed fried rice is ideal for busy weeknights or as a meal prep option. Enjoy it warm or refrigerate leftovers for an easy and healthy lunch. Keywords: heart-healthy recipes, egg fried rice, healthy dinner ideas, brown rice, veggie-packed meals.
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Recipe Information
Ingredients
- 2 cups brown rice
- 4 cups water
- 2 tablespoons olive oil
- 2 pieces large eggs
- 2 tablespoons low-sodium soy sauce
- 1 cup frozen green peas
- 1 cup red bell pepper, diced
- 1 cup carrot, shredded
- 3 pieces green onions, sliced
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- 1 teaspoon sesame oil
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by rinsing the brown rice under cold water to remove excess starch. Combine the rice with 4 cups of water in a pot, bring to a boil, cover, reduce the heat to low, and simmer for about 30-35 minutes or until fully cooked. Fluff with a fork and let it cool.
In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and ginger, sautéing for about 1 minute until fragrant.
Add the diced red bell pepper, shredded carrot, and frozen peas to the skillet. Stir-fry for about 5 minutes until the vegetables are tender-crisp.
Push the vegetables to one side of the skillet and add the remaining 1 tablespoon of olive oil. Crack the eggs into the empty space and scramble them until fully cooked.
Add the cooked brown rice to the skillet and mix thoroughly with the eggs and vegetables. Pour in the low-sodium soy sauce and sprinkle with salt and black pepper, stirring to combine.
Finish by stirring in the sliced green onions and drizzle with sesame oil. Mix well and allow the flavors to meld together, cooking for an additional 2 minutes.
Serve hot and enjoy your Heart-Healthy Egg Fried Rice, or chill the leftovers for meals later in the week.
Nutrition Facts
Calories |
1255 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.3 g | 73% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 8.5 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 1939 mg | 84% | |
| Total Carbohydrate | 151.9 g | 55% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 26.7 g | ||
| Protein | 39.1 g | 78% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 318 mg | 24% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 1788 mg | 38% | |
*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.
