This recipe was featured in the Huffington Post
Most people don’t associate the words “fried” and “healthy,” but with a few simple modifications, fried rice CAN actually be healthy!
Restaurants typically make fried rice by adding white rice to a skillet full of oil, and frying it to get a crispy texture and tossing in a few vegetables. I used higher fibre brown rice, added loads of vegetables, aiming for more vegetables than rice, and sauteed the vegetables in a small amount of omega-3-rich cooking oil. You can also substitute the egg for another protein food such as chicken or tofu. Fibre + protein + healthy fat + plenty of vitamins and minerals = the perfect main course or side dish!
I was tempted to call this dish “Fridge Cleaner Fried Rice” because that’s basically what it is. It’s a great way to use up those extra vegetables in your fridge before they spoil. You know, that 1/2 a red pepper and lonely onion just chillin’ in the chiller…
Healthy “Fried” Rice
Makes approximately 6 servings
- 3 whole eggs
- 4 cups cooked brown rice (I used parboiled brown rice)
- 3 tsp flaxseed cooking oil, divided (or any cooking oil of your choice)
- 1/2 red onion, finely chopped
- 6 button mushrooms, finely chopped
- 2 cloves garlic, minced
- 1 tsp ginger, minced
- 1 cup broccoli, finely chopped
- 1 cup cauliflower, finely chopped
- 1 large carrot, finely chopped
- 1 red bell pepper, finely chopped
- 1/2 cup corn
- 1/2 cup peas
- 2 green onions
- 1 tbsp rice vinegar
- 3 tbsp low sodium soy sauce
- 3 tbsp hoisin sauce
- Cook brown rice according to package directions.
- Whisk together eggs in a small bowl. Heat an 8-inch skillet and drizzle with 1 tsp of oil. Add eggs and cook as you would an omelette (without stirring) until the underside is cooked. Then flip over and cook the other side. Remove the egg and chop into bite-sized pieces. Set aside.
- Heat the remaining 2 tsp of oil in a large skillet on medium heat. Saute onions, garlic, mushrooms, and ginger, until onion is transparent, about 5 minutes. Add broccoli, cauliflower, carrot and bell pepper and saute for about 5 more minutes. Add peas and corn and cook until just heated through. Stir in cooked rice, egg, green onions, soy sauce, hoisin sauce and rice vinegar. Mix together until all ingredients are heated through.
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