Low Fat Fried Brown Rice
Elevate your weeknight dinners with this irresistibly flavorful Low Fat Fried Brown Rice recipe! Perfect for health-conscious foodies, this dish combines nutty brown rice with vibrant vegetables like carrots, bell peppers, and peas, all stir-fried to perfection in a low-sodium soy sauce. Lightly scrambled eggs add a satisfying protein boost, while aromatic ginger and garlic infuse the dish with bold, savory notes. A hint of sesame oil ties everything together, creating a healthier take on classic fried rice without compromising on taste or texture. Ready in just 45 minutes, this quick and wholesome meal is ideal for busy schedules yet elegant enough to impress at the dinner table. Perfect for a guilt-free indulgence, this recipe is a must-try for anyone seeking a nutritious and delicious spin on comfort food.
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Recipe Information
Ingredients
- 2 cups brown rice
- 4 cups water
- 1 medium carrot
- 0.5 cup frozen peas
- 1 medium bell pepper
- 3 stalks green onions
- 2 large eggs
- 3 tablespoons low-sodium soy sauce
- 1 teaspoon sesame oil
- 1 teaspoon vegetable oil
- 2 cloves garlic
- 1 teaspoon ginger
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by rinsing the brown rice under cold water, then combine with 4 cups of water in a medium saucepan. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 30-35 minutes or until the rice is tender and the water is absorbed. Let it cool completely or preferably refrigerate overnight.
Peel and dice the carrot into small cubes. Dice the bell pepper as well. Finely chop the green onions, and keep the white and green parts separate.
Mince the garlic cloves and grate the ginger.
In a small bowl, beat the eggs with a pinch of salt.
Heat 1 teaspoon of vegetable oil in a large non-stick skillet over medium heat. Add the beaten eggs and scramble them until fully cooked, then transfer to a plate and set aside.
Using the same skillet, add the diced carrot and bell pepper. Stir-fry for about 3-4 minutes or until they start to soften.
Add minced garlic, grated ginger, and the white parts of the green onions to the skillet. Stir-fry for about 1 minute until fragrant.
Add the cooked and cooled brown rice to the skillet. Drizzle with 1 teaspoon of sesame oil and stir-fry for 5 minutes, allowing the rice to heat through and slightly crisp up.
Add frozen peas and scramble eggs back into the skillet. Stir to combine well with the rice mixture.
Pour in the low-sodium soy sauce, sprinkle with salt and pepper, and stir everything together, cooking for an additional 2-3 minutes until the peas are heated through.
Serve hot, garnished with the green parts of the green onions.
Nutrition Facts
Calories |
918 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.3 g | 41% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 8.7 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 2922 mg | 127% | |
| Total Carbohydrate | 124.0 g | 45% | |
| Dietary Fiber | 16.8 g | 60% | |
| Total Sugars | 12.8 g | ||
| Protein | 36.2 g | 72% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 251 mg | 19% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 1038 mg | 22% | |
*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.
