Healthy Fried Rice
This healthy fried rice recipe uses cold brown rice, scrambled eggs, and crisp vegetables for a light, one-pan dinner that's ready in 25 minutes with just 2 tablespoons of oil.
Equipment
- 14-inch (35 cm) carbon steel wok or 12-inch (30 cm) nonstick skillet - Flat bottom, wide surface area
- Stainless steel wok spatula - For pressing and tossing the rice
- Rimmed baking sheet - For cooling freshly cooked rice quickly
- Sharp chef's knife and large cutting board - For dicing the vegetables
- Fine grater or microplane - For the ginger and garlic
- Small bowl - For beating the eggs
- Plate - For holding the scrambled eggs while the vegetables cook
- Measuring cups and measuring spoons
- Glass meal prep containers with tight lids - For storing leftovers
Ingredients
- 3 cups organic brown rice - 585 g, cooked and chilled at least 4 hours or overnight (about 1 cup / 190 g uncooked)
- 3 large eggs - lightly beaten
- 2 tablespoons avocado oil - 30 ml, divided into three portions of 2 teaspoons (10 ml) each
- 1 medium carrot - finely diced into ¼-inch (6 mm) pieces, about ½ cup / 65 g
- 1 medium red bell pepper - diced into ¼-inch (6 mm) pieces, about 1 cup / 135 g
- 1 cup frozen peas - 145 g, straight from the freezer
- 4 scallions - thinly sliced, white parts and green parts kept separate
- 3 cloves garlic - minced, about 1 tablespoon
- 1 tablespoon fresh ginger - 6 g, finely grated
- 3 tablespoons low-sodium soy sauce - 45 ml
- 1 teaspoon toasted sesame oil - 5 ml
- ¼ teaspoon ground white pepper
- 2 teaspoons toasted sesame seeds - for garnish
Instructions
- Break up the chilled rice with a fork until the grains are loose. Dice the carrot and red bell pepper into ¼-inch pieces, slice the scallions (keeping whites and greens separate), mince the garlic, grate the ginger, and beat the eggs.
- Heat a 12-inch nonstick skillet or wok over medium-high heat for 1 minute. Add 2 teaspoons of avocado oil, pour in the beaten eggs, and gently push them with a spatula for 45 to 60 seconds until soft curds form. Slide the eggs onto a plate.
- Add 2 teaspoons of avocado oil to the same pan. Stir the carrot and red bell pepper for about 3 minutes, then add the scallion whites, garlic, and ginger for 30 seconds. Add the frozen peas and cook 1 minute, then push the vegetables to one side.
- Add the final 2 teaspoons of avocado oil to the empty side of the pan, add the rice, and spread it into an even layer. Press it flat and let it sit 1 minute, then repeat the press-and-stir cycle for 4 to 5 minutes until steaming hot with lightly golden edges.
- Drizzle the soy sauce around the outer edge of the pan so it sizzles, then toss for about 1 minute until the rice is evenly light tan. Return the eggs, fold them in, turn off the heat, and finish with sesame oil, white pepper, and scallion greens.
- Divide among 4 bowls (about 1½ cups each), sprinkle ½ teaspoon of toasted sesame seeds over each bowl, and serve right away while hot.
Notes
- Start with cold rice: cooked rice chilled for at least 4 hours dries out and firms up so the grains separate instead of clumping.
- Cool rice safely: refrigerate cooked rice within 1 hour of cooking, and spread it thin on a rimmed baking sheet for even drying.
- Cook the brown rice with the right ratio: rinse 1 cup (190 g) brown rice, simmer with 2 cups (475 ml) water covered for 40 to 45 minutes, then rest off heat 10 minutes.
- Pat washed fresh vegetables dry before cooking, since extra water turns to steam and makes the rice soggy.
- Keep the heat at medium-high and do not crowd the pan; a 12-inch skillet is the largest batch, and doubling works better in two rounds.
- Add the soy sauce around the edge of the pan, not directly onto the rice, to avoid dark soggy patches.
- Finish with toasted sesame oil off the heat so its aroma stays in the bowl instead of burning off.
- Storage: refrigerate leftovers in airtight containers for 3 to 4 days, or freeze flat in zip-top bags for up to 2 months.
- Reheat leftovers with a splash of water in the microwave, or stir-fry in a lightly oiled skillet for 3 to 4 minutes, until 165°F (74°C) in the center. Reheat only once.
- Variations: add cooked chicken, shrimp, or tofu with the peas; swap in pineapple, mushrooms, or kimchi; use gluten-free tamari for a gluten-free version; replace brown rice with cauliflower rice to lower carbs.
Nutrition
Serving: 1BowlCalories: 345kcalCarbohydrates: 43gProtein: 11gFat: 14gSaturated Fat: 2.5gCholesterol: 140mgSodium: 490mgFiber: 6gSugar: 4g
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