Low Fat Riz Cantonais
Experience the ultimate guilt-free indulgence with this Low-Fat Riz Cantonais recipe—your go-to dish for a light and flavorful twist on classic fried rice. Packed with vibrant veggies like carrots, peas, and green onions, as well as protein from fluffy egg whites and lean ham, this dish maintains all the charm of traditional Cantonese rice while significantly cutting back on fat and sodium. The combination of fragrant garlic, zesty ginger, and low-sodium soy sauce brings bold Asian-inspired flavors to every bite, while the clever use of cooling the rice prevents clumping for a perfectly textured stir-fry. Ready in just 30 minutes, this quick and easy recipe is perfect for busy weeknight dinners, all while being nutritious and delicious. Serve it warm, garnished with fresh green onions, and make it the star of your healthy meal repertoire!
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Recipe Information
Ingredients
- 200 grams long-grain white rice
- 400 milliliters water
- 3 large egg whites
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon vegetable oil
- 100 grams frozen peas
- 1 medium, diced carrot
- 2 stalks, sliced green onions
- 75 grams, diced cooked lean ham
- 1 clove, minced garlic
- 1 teaspoon, minced ginger
- 0.5 teaspoon black pepper
Instructions
Rinse the rice under cold water until the water runs clear. Place the rice in a medium-sized pot with the water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes until the water is absorbed and the rice is tender.
Spread the cooked rice on a baking sheet to cool for about 5 minutes, which will also help prevent clumping.
In a small bowl, beat the egg whites with 1 tablespoon of the low-sodium soy sauce. Heat a non-stick frying pan over medium heat and add half a tablespoon of vegetable oil. Pour in the egg whites, stirring lightly, and cook until they are just set. Remove from the pan and set aside.
In the same frying pan, add the remaining vegetable oil and sauté the garlic and ginger for 30 seconds until fragrant.
Add the diced carrot and cook for 2-3 minutes until slightly softened. Add the peas, green onions, and diced ham, and continue to cook for an additional 2 minutes.
Add the cooled rice to the pan and stir everything together. Pour the remaining soy sauce and black pepper over the rice mixture and stir to combine.
Return the cooked egg whites to the pan, breaking them into small pieces with your spatula. Mix everything well and stir-fry for another 2-3 minutes until everything is heated through.
Serve the Low Fat Riz Cantonais immediately with extra sliced green onions as garnish if desired.
Nutrition Facts
Calories |
698 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 8.4 g | ||
| Cholesterol | 42 mg | 14% | |
| Sodium | 2745 mg | 119% | |
| Total Carbohydrate | 86.6 g | 31% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 10.2 g | ||
| Protein | 46.6 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 132 mg | 10% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 949 mg | 20% | |
*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.
