Low Sodium Fried Brown Rice
Elevate your weeknight dinners with this wholesome and flavorful Low Sodium Fried Brown Rice recipe! Bursting with vibrant vegetables like carrots, bell peppers, and peas, this dish balances hearty, nutty brown rice with the savory depth of low-sodium soy sauce for a guilt-free twist on a takeout favorite. Lightly scrambled eggs, aromatic garlic and onions, and a sprinkle of chopped green onions add layers of irresistible texture and taste, while a hint of optional sesame oil brings a touch of indulgence. Perfectly customizable, this quick and healthy fried rice is ready in just under an hour and makes a satisfying, heart-smart meal for the entire family.
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Recipe Information
Ingredients
- 2 cups Brown rice
- 4 cups Water
- 3 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 2 medium Carrots, diced
- 1 medium Bell pepper, diced
- 1 cup Frozen peas
- 3 Eggs, beaten
- 3 tablespoons Low sodium soy sauce
- 3 stalks Green onions, chopped
- 0.5 teaspoons Ground black pepper
- 1 teaspoons Sesame oil (optional)
Instructions
Begin by cooking the brown rice. In a medium saucepan, bring 4 cups of water to a boil. Add the 2 cups of brown rice, reduce the heat to low, cover, and let it simmer for around 30 minutes or until the water is absorbed and the rice is tender.
Once the rice is cooked, remove it from heat and let it sit covered for 5 minutes. Then, fluff the rice with a fork and set it aside to cool.
In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the beaten eggs and scramble them until they are fully cooked. Remove the scrambled eggs from the pan and set them aside.
Add the remaining 2 tablespoons of olive oil to the same skillet. Sauté the chopped onion and minced garlic until fragrant and translucent, about 2-3 minutes.
Add the diced carrots and bell pepper to the skillet. Cook until the vegetables are tender, about 5-7 minutes. Stir occasionally to ensure even cooking.
Add the cooled brown rice to the skillet with the vegetables, and stir to combine everything well.
Pour the low sodium soy sauce over the rice and vegetables, and stir to ensure the soy sauce is evenly distributed.
Add the frozen peas and stir-fry for another 3-4 minutes until the peas are heated through.
Return the scrambled eggs to the skillet, breaking them into smaller pieces as you mix them with the rice and vegetables.
Season with ground black pepper, and drizzle the optional sesame oil for additional flavor if desired.
Garnish with chopped green onions before serving. Serve the fried brown rice hot.
Nutrition Facts
Calories |
1405 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.9 g | 86% | |
| Saturated Fat | 12.8 g | 64% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 555 mg | 185% | |
| Sodium | 2103 mg | 91% | |
| Total Carbohydrate | 160.0 g | 58% | |
| Dietary Fiber | 26.2 g | 94% | |
| Total Sugars | 29.3 g | ||
| Protein | 47.0 g | 94% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 364 mg | 28% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 1995 mg | 42% | |
*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.
