Heart-Healthy Vegetable and Ham Fried Rice
Transform your weeknight meals with this Heart-Healthy Vegetable and Ham Fried Rice—a nourishing twist on a classic favorite! Packed with wholesome brown rice, protein-rich lean low-sodium ham, vibrant veggies like spinach, carrots, peas, and a hint of aromatic garlic and ground ginger, this recipe is as flavorful as it is nutritious. Scrambled eggs add a satisfying richness, while a splash of low-sodium soy sauce ties it all together with umami perfection. Ready in just 30 minutes, this one-pan dish is ideal for busy families seeking a healthy and delicious dinner option. Serve it up hot, with a sprinkle of green onions for an added burst of freshness, and enjoy guilt-free indulgence in every bite!
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Recipe Information
Ingredients
- 3 cups Brown rice, cooked and cooled
- 1 cup Lean low-sodium ham, diced
- 2 tablespoons Olive oil
- 2 cloves Garlic, minced
- 1 medium Yellow onion, diced
- 1 cup Carrots, diced
- 1 cup Frozen peas
- 2 cups Baby spinach, chopped
- 2 large Eggs, whisked
- 2 tablespoons Low-sodium soy sauce
- 0.5 teaspoons Ground ginger
- 2 tablespoons Green onions, sliced (optional)
Instructions
Cook the brown rice ahead of time and allow it to cool completely. This helps prevent it from becoming mushy when stir-frying.
Heat 1 tablespoon of olive oil in a large, non-stick skillet or wok over medium heat.
Add the diced ham and cook for 2-3 minutes, stirring frequently, until slightly browned. Remove the ham from the pan and set aside.
In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the garlic and diced onion, cooking for 2-3 minutes until fragrant and the onion becomes translucent.
Add the diced carrots to the skillet and cook for 3-4 minutes, stirring occasionally, until they start to soften.
Stir in the frozen peas and baby spinach. Cook for another 2 minutes, allowing the spinach to wilt.
Push the cooked vegetables to one side of the skillet. Pour the whisked eggs into the empty space and scramble them until fully cooked.
Combine the scrambled eggs with the vegetables. Then, add the cooked brown rice and browned ham to the skillet, stirring well to combine.
Sprinkle the ground ginger over the rice mixture. Drizzle the low-sodium soy sauce evenly over the top and mix well to ensure everything is evenly coated and heated through.
Serve the fried rice immediately, garnished with sliced green onions if desired.
Nutrition Facts
Calories |
1680 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.0 g | 72% | |
| Saturated Fat | 12.9 g | 64% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 509 mg | 170% | |
| Sodium | 2703 mg | 118% | |
| Total Carbohydrate | 197.3 g | 72% | |
| Dietary Fiber | 27.8 g | 99% | |
| Total Sugars | 22.5 g | ||
| Protein | 99.7 g | 199% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 386 mg | 30% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 2762 mg | 59% | |
*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.
