Heart-Healthy Fried Rice with Egg
Elevate your weeknight dinners with this Heart-Healthy Fried Rice with Egg, a wholesome twist on a classic favorite. Packed with nutrient-rich brown rice, colorful veggies like carrots, red bell peppers, and peas, and seasoned with aromatic garlic, ginger, and low-sodium soy sauce, this recipe delivers bold flavors while keeping sodium and unhealthy fats in check. A touch of extra virgin olive oil ensures a heart-friendly cooking process, while protein-packed eggs add richness and balance. Finished with sesame seeds and fresh green onions for a delightful crunch, this one-pan wonder is ready in under 45 minutes and perfect for clean eating enthusiasts looking for a satisfying meal option. A tasty, nutritious, and easy-to-make dinner that's sure to become a family favorite!
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Recipe Information
Ingredients
- 2 cups brown rice
- 4 cups water
- 1 tablespoon extra virgin olive oil
- 2 large eggs
- 2 tablespoons low-sodium soy sauce
- 2 cloves garlic
- 1 teaspoon ginger
- 3 stalks green onions
- 1 cup frozen peas
- 1 medium carrot
- 1 medium red bell pepper
- 1 tablespoon sesame seeds
Instructions
Rinse the brown rice under cold water. In a medium saucepan, combine the brown rice with 4 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 30 minutes, or until the rice is tender and water is absorbed. Let it sit covered for 5 minutes, and then fluff with a fork.
While the rice is cooking, prepare the vegetables: mince the garlic, grate the ginger, slice the green onions, dice the carrot, and chop the red bell pepper.
In a large non-stick skillet, heat 1 tablespoon of extra virgin olive oil over medium heat. Add the garlic and ginger, sautéing until fragrant, about 1 minute.
Add the carrot and red bell pepper to the pan, cooking until they start to soften, about 3 minutes.
Push the vegetables to one side of the pan and crack the eggs into the empty side. Scramble the eggs gently until they are fully cooked.
Add the cooked brown rice, frozen peas, and low-sodium soy sauce to the skillet with the vegetables and eggs. Stir everything together to combine, cooking for another 3 minutes or until everything is heated through.
Sprinkle sliced green onions and sesame seeds over the fried rice, giving it a final stir.
Serve hot, garnished with extra green onions or sesame seeds if desired.
Nutrition Facts
Calories |
992 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.3 g | 43% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 1250 mg | 54% | |
| Total Carbohydrate | 136.2 g | 50% | |
| Dietary Fiber | 22.0 g | 79% | |
| Total Sugars | 18.5 g | ||
| Protein | 40.2 g | 80% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 267 mg | 21% | |
| Iron | 8.7 mg | 48% | |
| Potassium | 1281 mg | 27% | |
*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.
