Low Fat Vegetable and Ham Fried Rice
Elevate your weeknight meals with this delicious and nutritious Low Fat Vegetable and Ham Fried Rice recipe, perfect for those seeking a healthier twist on classic fried rice. Packed with the wholesome goodness of tender cooked brown rice, vibrant frozen mixed vegetables, and lean diced ham, this dish offers a perfect balance of flavors and textures. Minced garlic and ginger add a fragrant touch, while egg whites provide a protein boost without the extra fat. A splash of low-sodium soy sauce and a hint of sesame oil bring an irresistible savory depth to the dish. Quick and easy to prepare in under 30 minutes, this one-pan wonder is ideal for busy families and great for meal prep. Serve it hot and garnish with fresh, sliced green onions for a complete meal that's low-fat, high in nutrients, and bursting with flavor. Perfect keywords: healthy fried rice recipe, low-fat dinner, ham fried rice, vegetable rice dish.
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Recipe Information
Ingredients
- 3 cups Cooked brown rice
- 1 cup Lean ham, diced
- 2 cups Frozen mixed vegetables (peas, carrots, corn, green beans)
- 3 tablespoons Low-sodium soy sauce
- 3 large Egg whites
- 2 teaspoons Garlic, minced
- 1 teaspoon Ginger, minced
- 2 stalks Green onions, sliced
- 1 teaspoon Sesame oil
- 1 tablespoon Vegetable oil or cooking spray
Instructions
Begin by preparing all ingredients: dice the ham, mince the garlic and ginger, slice the green onions, and measure out the frozen mixed vegetables and rice.
In a large non-stick skillet or wok, heat the vegetable oil (or spray the pan with cooking spray for less fat) over medium-high heat.
Add the minced garlic and ginger to the pan and sauté for 1 minute until fragrant.
Stir in the diced ham and cook for 2–3 minutes until it is lightly browned.
Add the frozen mixed vegetables and sauté them with the ham for an additional 3 minutes until heated through.
Push the ham and vegetables to one side of the skillet. Pour the egg whites into the other side of the skillet and scramble them until fully cooked.
Combine the scrambled egg whites with the ham and vegetables, mixing them evenly in the skillet.
Add the cooked brown rice to the skillet, breaking up any clumps with a spatula or spoon, and stir everything together.
Drizzle the soy sauce and sesame oil over the rice mixture, stirring well to evenly coat all the ingredients. Cook for another 3–4 minutes, letting the rice absorb the flavors and get lightly crispy at the bottom.
Turn off the heat and add the sliced green onions, stirring them in gently.
Serve immediately and enjoy your warm, low-fat vegetable and ham fried rice!
Nutrition Facts
Calories |
1750 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.3 g | 62% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 8.0 g | ||
| Cholesterol | 118 mg | 39% | |
| Sodium | 5836 mg | 254% | |
| Total Carbohydrate | 226.7 g | 82% | |
| Dietary Fiber | 27.1 g | 97% | |
| Total Sugars | 26.9 g | ||
| Protein | 95.2 g | 190% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 176 mg | 14% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 2229 mg | 47% | |
*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.
