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Healthy Egg Fried Rice Recipe Easy

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Description

Egg fried rice is a popular Chinese dish that has become a staple in many households around the world. However, traditional egg fried rice recipes are often high in calories and fat due to the use of oil, white rice, and fatty meats. This healthy egg fried rice recipe is a lighter and healthier version of the classic dish that is easy to make and delicious to eat.

Prep Time

The prep time for this healthy egg fried rice recipe is approximately 10 minutes.

Cook Time

The cook time for this healthy egg fried rice recipe is approximately 15 minutes.

Ingredient

For this healthy egg fried rice recipe, you will need the following ingredients:
  • 2 cups of cooked brown rice
  • 2 eggs
  • 1 cup of frozen mixed vegetables
  • 2 tablespoons of low-sodium soy sauce
  • 2 cloves of garlic, minced
  • 1 tablespoon of sesame oil
  • 1 tablespoon of olive oil
  • Salt and pepper, to taste

Equipment

To make this healthy egg fried rice recipe, you will need the following equipment:
  • A large skillet or wok
  • A wooden spoon or spatula
  • A cutting board and knife
  • A small bowl

Method

To make this healthy egg fried rice recipe, follow these steps:
  1. Heat the olive oil in a large skillet or wok over medium-high heat.
  2. Add the minced garlic and sauté for 1-2 minutes until fragrant.
  3. Add the frozen mixed vegetables and sauté for 2-3 minutes until heated through.
  4. Push the vegetables to one side of the skillet and crack the eggs into the other side.
  5. Scramble the eggs with a wooden spoon or spatula until cooked through.
  6. Combine the eggs and vegetables in the skillet and add the cooked brown rice.
  7. Add the low-sodium soy sauce and sesame oil to the skillet and stir until well combined.
  8. Sauté the rice mixture for 2-3 minutes until heated through.
  9. Season with salt and pepper to taste.
  10. Serve hot and enjoy!

Notes

This healthy egg fried rice recipe is versatile and can be customized to suit your taste preferences. Feel free to add additional vegetables, such as onions, carrots, or bell peppers, or swap the brown rice for quinoa or cauliflower rice. You can also add protein, such as chicken, shrimp, or tofu, for a more filling meal.

Nutrition Info

This healthy egg fried rice recipe makes approximately 4 servings. Each serving contains:
  • Calories: 230
  • Protein: 9g
  • Fat: 8g
  • Carbohydrates: 32g
  • Fiber: 4g
  • Sugar: 2g
  • Sodium: 300mg

Recipe Tips

To make this healthy egg fried rice recipe even easier, you can use leftover rice from a previous meal. Simply reheat the rice in the microwave or on the stovetop before adding it to the skillet. You can also use pre-cooked frozen rice for even faster preparation. When sautéing the garlic and vegetables, be sure to keep the heat at medium-high to prevent burning. You want the vegetables to be heated through and slightly browned, but not charred. Be sure to use low-sodium soy sauce to reduce the amount of sodium in the dish. You can also use a low-sodium alternative, such as coconut aminos or tamari, for a gluten-free option. Overall, this healthy egg fried rice recipe is a delicious and easy way to enjoy a classic Chinese dish while still maintaining a healthy diet. Give it a try and see how you can customize it to fit your taste preferences!

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