Heart Healthy Fried Rice
Transform your weeknight dinners with this vibrant and nutritious Heart Healthy Fried Rice, a flavor-packed twist on a takeout favorite. Made with fiber-rich brown rice and loaded with colorful, crisp veggies like carrots, bell peppers, snap peas, and edamame, this dish delivers a wholesome dose of nutrients in every bite. Infused with the bold flavors of garlic, ginger, and a hint of sesame oil, it’s finished with a touch of low-sodium soy sauce for a perfectly balanced, guilt-free indulgence. The quick scramble of eggs adds satisfying protein, while fresh green onions and optional cilantro bring a burst of freshness. Ready in just 30 minutes, this recipe is the ultimate go-to for a healthy, delicious, and family-friendly meal. Perfect as a standalone dish or a complement to grilled proteins, this heart-healthy fried rice is your ticket to clean eating without compromising on taste!
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Recipe Information
Ingredients
- 3 cups Cooked brown rice
- 1 tablespoon Extra virgin olive oil
- 3 cloves Garlic, minced
- 1 teaspoon Ginger, minced
- 1 medium Carrot, diced
- 1 medium Bell pepper, diced (red, yellow, or green)
- 1 cup Snap peas, chopped
- 1 cup Frozen edamame (shelled), thawed
- 2 large Eggs
- 3 tablespoons Low-sodium soy sauce
- 1 teaspoon Sesame oil
- 2 stalks Green onions, sliced
- 2 tablespoons Fresh cilantro, chopped (optional)
Instructions
Prepare the brown rice in advance, ensuring it is fully cooked and cooled. Day-old rice works best for fried rice as it is less sticky.
Heat the olive oil in a large non-stick skillet or wok over medium heat.
Add the minced garlic and ginger to the pan, stirring constantly for 1 minute until fragrant.
Add the diced carrot, bell pepper, and snap peas to the pan. Stir-fry the vegetables for 5-7 minutes, or until they are tender but still crisp.
Stir in the thawed edamame and cook for an additional 2 minutes to warm through.
Push the vegetables to one side of the pan. Crack the eggs into the cleared space and scramble them until they are fully cooked, mixing them into the vegetables as they finish.
Add the cooked brown rice to the pan, breaking up any clumps with a spatula or wooden spoon.
Drizzle the soy sauce and sesame oil evenly over the rice and stir everything together, ensuring the sauce coats all the ingredients.
Cook for another 3-5 minutes, stirring frequently until the rice is heated through and slightly crisp on the edges.
Remove from heat and garnish with sliced green onions and chopped cilantro, if desired.
Serve warm and enjoy this heart-healthy take on fried rice!
Nutrition Facts
Calories |
391 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.4 g | 17% | |
| Saturated Fat | 2.5 g | 13% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 93 mg | 31% | |
| Sodium | 781 mg | 34% | |
| Total Carbohydrate | 52.4 g | 19% | |
| Dietary Fiber | 8.0 g | 28% | |
| Total Sugars | 6.5 g | ||
| Protein | 16.3 g | 33% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 95 mg | 7% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 690 mg | 15% | |
*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.
