Low Fat Chinese Fried Rice
Indulge in the flavors of your favorite takeout with this healthier twist on a classic—Low Fat Chinese Fried Rice! Featuring hearty brown rice, a vibrant medley of vegetables like carrots, snow peas, and red bell pepper, and fluffy slices of egg whites, this recipe is light yet deeply satisfying. A hint of sesame oil and garlic adds richness without extra fat, while the use of low-sodium soy sauce keeps it heart-friendly and flavorful. Quick to prepare in under 40 minutes, this dish works perfectly as a guilt-free side or a wholesome main meal. Packed with nutrients, fiber, and rich umami flavors, it’s a must-try for anyone craving healthy Chinese food options. Perfect for busy weeknights, meal prep, or serving up a nutritious crowd-pleaser.
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Recipe Information
Ingredients
- 2 cups Brown rice
- 4 cups Water
- 1 medium, diced Carrot
- 1 cup, julienned Snow peas
- 1 medium, diced Red bell pepper
- 3 stalks, chopped Green onions
- 0.5 cup Frozen peas
- 2 tablespoons Low-sodium soy sauce
- 4 large Egg whites
- 1 teaspoon Sesame oil
- 2 cloves, minced Garlic
- 0.5 teaspoon Ground ginger
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- Non-stick cooking spray
Instructions
Rinse the brown rice under cold water until the water runs clear. Combine rice and water in a medium saucepan, bring to a boil over high heat. Once boiling, reduce the heat to low, cover and let it simmer for 30-35 minutes, or until the rice is tender and water is absorbed. Remove from heat and let it stand covered for 5 minutes, then fluff with a fork.
While the rice is cooking, prepare your vegetables: dice the carrot, julienne the snow peas, dice the red bell pepper, and chop the green onions. Set aside.
Heat a large non-stick skillet or wok over medium heat and lightly coat with non-stick cooking spray.
Beat the egg whites in a small bowl with a pinch of salt and pepper. Pour the egg whites into the skillet, tilting to coat the bottom in a thin layer. Cook until set, about 2 minutes, then remove from the skillet, slice into thin strips, and set aside.
In the same skillet, add the sesame oil and heat over medium-high. Add minced garlic and ground ginger, sautéing for 30 seconds until fragrant.
Add the diced carrot, snow peas, and red bell pepper to the skillet. Stir-fry the vegetables for 5-6 minutes until they become tender-crisp.
Add the cooked rice, chopped green onions, and frozen peas to the skillet. Stir well to combine all ingredients, then add the low-sodium soy sauce, stirring to coat the rice and vegetables evenly.
Gently fold the sliced egg whites back into the mixture, stirring until everything is heated through evenly. Season with additional salt and black pepper to taste if needed.
Serve the low-fat Chinese fried rice hot, garnishing with additional chopped green onions if desired.
Nutrition Facts
Calories |
855 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 26% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1980 mg | 86% | |
| Total Carbohydrate | 132.3 g | 48% | |
| Dietary Fiber | 20.3 g | 72% | |
| Total Sugars | 21.3 g | ||
| Protein | 37.0 g | 74% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 304 mg | 23% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1532 mg | 33% | |
*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.
