Low Fat Crispy Rice
Elevate your meal prep game with this nutritious and flavorful Low Fat Crispy Rice recipe—a perfect blend of wholesome ingredients and tantalizing textures. Featuring nutty brown rice, crisp veggies like carrots and peas, aromatic garlic and ginger, and light egg whites, this dish delivers maximum flavor with minimal fat. Lightly pan-fried for a crave-worthy crispy finish and seasoned with low-sodium soy sauce, it strikes just the right balance of savory and satisfying. With a prep time of just 10 minutes and a cook time of 30, this quick and easy recipe is ideal for busy weeknights or healthy meal planning. Garnished with toasted sesame seeds for added crunch, this dish makes a delightful light main or side—it’s a low-fat dream packed with vibrant colors and irresistible taste. Perfect for guilt-free indulgence!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 spray olive oil spray
- 2 tablespoons low-sodium soy sauce
- 3 green onions
- 2 medium carrots
- 0.5 cup frozen peas
- 2 cloves garlic
- 1 teaspoon ginger
- 2 egg whites
- 1 tablespoon sesame seeds
- to taste salt
Instructions
Rinse the brown rice under cold water to remove excess starch. In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce the heat to low, cover, and simmer for about 25 minutes until the water is absorbed and the rice is cooked. Remove from heat and let it cool slightly.
While the rice is cooking, finely chop the green onions, peel and grate the carrots, mince the garlic, and grate or finely mince the ginger.
In a large non-stick skillet, lightly spray olive oil and heat over medium heat. Add the garlic and ginger, sautéing for 1 minute until fragrant.
Stir in the green onions and carrots, cooking for another 2–3 minutes until the vegetables are slightly softened.
Add the cooked rice to the skillet and spread it out evenly. Increase the heat to medium-high and cook without stirring for 3–5 minutes to allow the rice to become slightly crispy on the bottom.
Beat the egg whites slightly and pour them over the rice. Stir quickly to cook and distribute the egg whites evenly through the rice. Cook for another 2 minutes.
Add the frozen peas, soy sauce, and salt to taste. Stir everything well and cook for an additional 2–3 minutes until the peas are heated through and the flavors are combined.
Remove from heat. Garnish with sesame seeds before serving. Serve hot as a side or light main dish.
Nutrition Facts
Calories |
473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3601 mg | 157% | |
| Total Carbohydrate | 80.1 g | 29% | |
| Dietary Fiber | 13.7 g | 49% | |
| Total Sugars | 13.2 g | ||
| Protein | 24.7 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 165 mg | 13% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 998 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.
