Want some chinese on a strict diet?Check this out!

 

Healthy fried rice

Difficulty: easy

Total time: 30 minutes

Serves: 2-3

Step by step video : https://youtu.be/qH__o17xHls

Nutritional information

Calories: 285

Fat: 2.3g 

Saturated: 3.24g 

Carbs: 31g 

Fiber: 1.1g 

Sugars: 1g

Protein: 5g

Sodium: 400mg 

Ingredients

• Olive oil
• 6 large eggs whisked lightly
• 2 small onion diced
• 4 cloves garlic minced
• 3 cups frozen vegetables carrot, peas, corn, etc
• 4 tablespoons butter
• 8 cups cooked and chilled white rice
• 6 tablespoons low sodium soy sauce more or less to taste
• Salt and pepper to taste
• Sesame seeds for garnish
• Sliced green onions for garnish

Method:

Heat a wok or large, deep skillet over medium-high heat and add a teaspoon of olive oil.  Whisk in the eggs and cook, stirring often, until set. Transfer to a plate. 

Add another tablespoon of olive oil to the skillet. Add onion and cook until translucent; about 2 minutes, stirring often to avoid burning. 

Stir in garlic, then add frozen vegetables and cook until heated through. Season with a pinch of salt. Soften the butter in the center of the skillet, then add cold rice to the skillet and stir to combine with the vegetables. 

Press down into the pan to brown the rice lightly for a couple of minutes - you'll hearing popping and sizzling and that's what you want - then stir and repeat a few times. It's ok if the rice is chunky; it will break up a bit as it warms.

Return the egg to the skillet and stir to heat through.

Remove from heat, then stir in 1-2 tablespoons of soy sauce. Use more or less based on your liking. Garnish with sesame seeds and sliced green onions and serve immediately.

Cooking tips :

(Use high heat) This will help fry and brown the rice and veggies well, and will also help prevent the rice from steaming in the pan instead of frying.

Fried rice has such a distinct flavor, and I think it's just as good the un-fried way. This is also such a good way to use up any cooked brown rice you have leftover from other dishes. This dish is full of healthy fiber, protein, good fat, and good carbs, and is loaded with vitamins, minerals, and antioxidants.