Heart-Healthy Garlic Fried Rice
Transform your everyday fried rice into a wholesome, flavorful meal with our Heart-Healthy Garlic Fried Rice recipe. Featuring fragrant garlic, nutrient-packed brown rice, crispy carrots, tender peas, and a touch of umami from low-sodium soy sauce, this dish is as delicious as it is good for you. Lightly scrambled eggs add protein, while a drizzle of sesame oil lends a subtle nutty aroma. Quick to prepare with just 10 minutes of prep and 25 minutes of cooking, this recipe is perfect for a busy weeknight. Serve it as a nutritious side or a satisfying main dish, and enjoy knowing every bite is crafted with heart health in mind. Ideal for those seeking balanced flavors and wholesome ingredients, this recipe is perfect for clean-eating enthusiasts and garlic lovers alike!
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Recipe Information
Ingredients
- 2 cups Brown rice
- 4 cups Water
- 5 cloves Garlic cloves, minced
- 3 tablespoons Low-sodium soy sauce
- 1 cup Frozen peas
- 1 medium Carrot, finely diced
- 2 stalks Green onions, sliced
- 2 Eggs
- 1 teaspoon Sesame oil
- Olive oil spray
- 0.25 teaspoon Black pepper
Instructions
Rinse the brown rice under cold water and drain well.
In a medium saucepan, combine the rinsed brown rice with 4 cups of water. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover, and simmer for about 20 minutes or until the rice is tender and the water is absorbed. Fluff with a fork and set aside.
While the rice is cooking, prepare the vegetables: mince the garlic, dice the carrot, and slice the green onions.
Spray a large non-stick pan with olive oil spray and preheat over medium heat.
Add the minced garlic and sauté for about 30 seconds until fragrant.
Add the diced carrot and frozen peas to the pan. Cook for 3-4 minutes, until the vegetables are tender yet crisp.
Push the vegetables to the side of the pan and crack the eggs into the empty space.
Scramble the eggs, stirring constantly until they are fully cooked and incorporated with the vegetables.
Add the cooked brown rice to the pan, mixing thoroughly to combine with the vegetables and eggs.
Drizzle in the low-sodium soy sauce and sesame oil, and sprinkle with black pepper. Stir everything together, ensuring the rice is evenly coated.
Continue to cook for another 2-3 minutes, allowing the flavors to meld together.
Remove from heat and stir in the sliced green onions.
Serve warm as a nourishing side or main dish, perfect for supporting a healthy heart.
Nutrition Facts
Calories |
927 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.2 g | 36% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 1741 mg | 76% | |
| Total Carbohydrate | 131.2 g | 48% | |
| Dietary Fiber | 18.2 g | 65% | |
| Total Sugars | 14.1 g | ||
| Protein | 39.7 g | 79% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 259 mg | 20% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 1010 mg | 21% | |
*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.
