Low Fat Special Fried Rice
Elevate your weeknight dinner with this health-conscious twist on a classic favorite: Low Fat Special Fried Rice. Packed with wholesome ingredients like fiber-rich brown rice, vibrant diced carrots, sweet peas, and protein-packed egg whites, this recipe delivers all the flavor you love without the extra fat. A touch of sesame oil and low-sodium soy sauce brings a savory depth, while tender bites of chicken or tofu make this dish satisfying and versatile. Lightly stir-fried to perfection, this low-fat version of fried rice is quick to prepare, coming together in under 30 minutes, and is perfect for busy weeknights or meal prep. Garnished with fresh green onions for a pop of color and extra crunch, it’s a guilt-free comfort food that’s as nutritious as it is delicious!
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Recipe Information
Ingredients
- 3 cups Cooked brown rice
- 4 pieces Egg whites
- 1 cup Carrots, diced
- 0.5 cup Frozen peas
- 3 stalks Green onions, sliced
- 2 cloves Garlic, minced
- 2 tablespoons Low-sodium soy sauce
- 1 teaspoon Sesame oil
- 1 cup Cooked chicken breast or firm tofu, diced
- 2 sprays Cooking spray
- 0.25 teaspoon Ground white pepper (optional)
Instructions
Heat a large non-stick skillet or wok over medium heat and lightly coat it with cooking spray.
Pour the egg whites into the skillet and cook, stirring gently, until they are fully set. Remove from the skillet and set aside.
Add the sesame oil to the skillet and sauté the garlic for about 30 seconds until fragrant.
Add the diced carrots to the skillet and stir-fry for 3-4 minutes until they begin to soften.
Stir in the peas and cook for an additional 2 minutes.
Increase the heat slightly and add the cooked brown rice to the skillet, stirring constantly to combine with the vegetables.
Return the cooked egg whites to the skillet and add the diced chicken or tofu.
Drizzle the low-sodium soy sauce over the rice mixture, stirring well to coat evenly.
Sprinkle in the white pepper if using, and adjust the seasoning if necessary.
Top with sliced green onions and serve hot.
Nutrition Facts
Calories |
381 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.5 g | 10% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 728 mg | 32% | |
| Total Carbohydrate | 47.6 g | 17% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 4.8 g | ||
| Protein | 29.1 g | 58% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 52 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 633 mg | 13% | |
*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.
