Low Fat Vegetable Fried Rice
Elevate your weeknight dinner game with this healthy and flavorful Low Fat Vegetable Fried Rice! Packed with colorful veggies like carrots, peas, and bell peppers, this recipe is a lighter twist on a classic favorite. Made with nutrient-rich brown rice and seasoned to perfection with fresh ginger, garlic, low-sodium soy sauce, and a hint of sesame oil, it avoids the greasiness of traditional fried rice by using vegetable broth instead of heavy oils. Ready in just 30 minutes, it's a quick and wholesome meal ideal for busy schedules. Perfect as a standalone dish or paired with your favorite protein, this guilt-free fried rice will leave you satisfied while staying on track with your healthy eating goals.
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Recipe Information
Ingredients
- 2 cups cooked Brown rice
- 1 cup diced Carrots
- 1 cup Frozen peas
- 1 medium, diced Red bell pepper
- 4 stalks, sliced Green onion
- 3 cloves minced Garlic
- 1 teaspoon grated Fresh ginger
- 3 tablespoons Low-sodium soy sauce
- 2 teaspoons Rice vinegar
- 1 teaspoon Sesame oil
- 2 tablespoons Water or vegetable broth
- 0.25 teaspoons Salt
- 0.25 teaspoons Black pepper
- 1 teaspoon (for garnish) Optional sesame seeds
Instructions
Cook the brown rice according to the package instructions, ensuring it is slightly cooled before adding to the dish. Leftover rice works best.
Prepare all the vegetables by dicing the carrots, bell pepper, and slicing the green onions. Mince the garlic and grate the ginger.
In a large non-stick skillet or wok, heat 2 tablespoons of water or vegetable broth over medium heat. Add the carrots and cook for 3 minutes, stirring occasionally.
Add the bell pepper, frozen peas, garlic, and ginger to the skillet. Stir-fry for another 3-4 minutes until the vegetables are tender but still crisp.
Add the cooked brown rice to the skillet and mix thoroughly with the vegetables.
Drizzle the soy sauce, rice vinegar, and sesame oil over the rice. Stir well to ensure all ingredients are evenly coated. Add salt and black pepper to taste.
Continue to cook for another 3-4 minutes, stirring constantly, until the rice is heated through and slightly crispy in spots.
Remove from heat and garnish with fresh green onions and optional sesame seeds. Serve immediately and enjoy!
Nutrition Facts
Calories |
868 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.7 g | 27% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 6.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2334 mg | 101% | |
| Total Carbohydrate | 145.4 g | 53% | |
| Dietary Fiber | 23.6 g | 84% | |
| Total Sugars | 22.2 g | ||
| Protein | 29.8 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 219 mg | 17% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 1442 mg | 31% | |
*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.
