Un Fried Brown Rice Good for You
Transform your weeknight dinner routine with "Un Fried Brown Rice Good for You," a healthy twist on classic fried rice that's bursting with wholesome ingredients and bold flavors. This quick and easy recipe features nutrient-packed brown rice, vibrant veggies like carrots and peas, and protein-rich scrambled eggs, all lightly seasoned with low-sodium soy sauce and aromatic toasted sesame oil. Ready in just 30 minutes, this guilt-free dish skips the heavy frying in favor of a light sauté, making it perfect for clean eating or a post-workout meal. Topped with fresh scallions and a dash of pepper, it’s a satisfying, one-pan wonder that’s both nutritious and delicious!
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Recipe Information
Ingredients
- 3 cups brown rice (cooked and cooled)
- 1 tablespoon olive oil
- 1 medium yellow onion (diced)
- 3 cloves garlic (minced)
- 1 medium carrot (diced)
- 1 cup frozen peas
- 2 large eggs (beaten)
- 3 tablespoons low-sodium soy sauce
- 1 teaspoon toasted sesame oil
- 3 stalks scallions (sliced)
- 1 dash ground black pepper (optional)
Instructions
Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat.
Add the diced onion and cook for 2-3 minutes until it starts to soften.
Stir in the minced garlic and diced carrot. Cook for another 3-4 minutes until the carrots begin to tenderize.
Push the vegetables to one side of the skillet and pour the beaten eggs into the empty space. Allow them to cook for 1-2 minutes, then scramble them gently until fully set.
Mix the cooked eggs with the vegetables, then add the cooked and cooled brown rice to the skillet.
Pour the low-sodium soy sauce over the rice and stir well to combine all ingredients.
Toss in the frozen peas and continue cooking for 2-3 minutes until they are heated through.
Drizzle the toasted sesame oil over the rice and gently mix to distribute the flavor.
Sprinkle the sliced scallions on top and add a dash of ground black pepper if desired. Serve warm.
Nutrition Facts
Calories |
307 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 11% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 92 mg | 31% | |
| Sodium | 489 mg | 21% | |
| Total Carbohydrate | 47.4 g | 17% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 5.6 g | ||
| Protein | 10.6 g | 21% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 65 mg | 5% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 360 mg | 8% | |
*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.
