Heart-Healthy Special Fried Rice
Elevate your fried rice game with this wholesome and flavor-packed Heart-Healthy Special Fried Rice recipe! Featuring nutrient-rich cooked brown rice, colorful vegetables like carrots, red bell peppers, and green peas, and a savory touch of low-sodium soy sauce, this dish is a guilt-free delight perfect for busy weeknights. A drizzle of toasted sesame oil adds an irresistible nutty aroma, while optional eggs or tofu deliver a protein boost to keep you satisfied. Ready in just 30 minutes, this quick and easy vegetarian-friendly recipe is brimming with healthful ingredients that make it ideal for a family dinner or meal prep. Garnished with fresh green onions and cilantro, it’s a vibrant, heart-healthy twist on a classic favorite.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 3 cups Cooked brown rice (cooled)
- 2 tablespoons Olive oil
- 2 cloves Garlic (minced)
- 1 medium Yellow onion (diced)
- 1 medium Carrot (diced)
- 1 medium Red bell pepper (diced)
- 0.5 cup Frozen green peas
- 3 tablespoons Low-sodium soy sauce or tamari
- 2 large Eggs (optional, for added protein; see note for substitution)
- 2 stalks Green onions (sliced thinly)
- 1 teaspoon Toasted sesame oil
- Black pepper (to taste)
- 2 tablespoons Chopped cilantro (for garnish, optional)
Instructions
Heat 1 tablespoon of olive oil in a large nonstick or cast-iron skillet over medium heat.
Add minced garlic and diced onion, cooking for 2-3 minutes until fragrant and slightly softened.
Stir in the diced carrot and red bell pepper, cooking for another 5 minutes or until the vegetables are tender.
Push the vegetables to one side of the skillet. If using eggs, add the remaining 1 tablespoon of olive oil to the empty side and scramble the eggs until fully cooked. Once done, mix the eggs with the vegetables. (For a vegan alternative, omit the eggs entirely or substitute with crumbled tofu.)
Add the cooked brown rice to the skillet, breaking up any clumps with a spoon. Stir everything together and let it cook for 3-4 minutes to heat through.
Sprinkle the frozen peas over the rice and mix well, allowing the peas to thaw as you stir.
Drizzle in the low-sodium soy sauce and sesame oil, stirring to evenly coat the rice. Season with black pepper to taste.
Remove from heat. Sprinkle the green onions on top and toss gently.
Garnish with chopped cilantro if desired, and serve warm.
Nutrition Facts
Calories |
1346 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.9 g | 63% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 1730 mg | 75% | |
| Total Carbohydrate | 189.2 g | 69% | |
| Dietary Fiber | 24.3 g | 87% | |
| Total Sugars | 26.0 g | ||
| Protein | 38.5 g | 77% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 251 mg | 19% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1802 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.
