When you hear the word fried, you probably think it’s not good for you. In most cases that’s true, but not my fried rice. Here’s an healthier option than the traditional fried rice recipe.
When I was a kid, I looked forward to Friday nights because my family and I would order take out. Chinese food was my favorite, especially fried rice.
However, little did I know, the food was high in fat and loaded with sodium. By the time I finished high school Chinese take out was no longer a part of my diet. In addition to it being unhealthy, I had a couple of bad experiences that turned me off.
But I was able to turn those negative experiences into something positive. So, I decided to come up with my own recipes.
Now I faced the challenge of creating a healthy version of one of my favorite dishes without sacrificing taste. With kids who are picky eaters, I had my work cut out for me.
Ingredients
- 2 Tbsp butter substitute or cooking spray (I can’t believe it’s not butter light gives it a nice flavor)
- 4 egg whites, whisked
- 1 small white onion, diced
- 3 cloves garlic, minced
- pepper
- 4 cups cooked and chilled rice (I prefer brown rice)
- 3 scallions, thinly sliced
- 3-4 Tbsp. low sodium gluten free soy sauce, or more to taste
Directions:
Add 1/2 tablespoon of butter substitute to a pan over medium-high heat until melted. Pour in egg white and scramble. Place egg on a separate plate.
Add the rest of the butter substitute in a large skillet. Saute onion and scallion for about 5 minutes. Then stir in rice and soy sauce. Continue stirring the rice and add in the scrambled egg whites. Let cook for another 5-10 minutes.
This meal serves 6-8 people.
A few things to note:
Rather than throw out your leftover rice, use it to make fried rice. Believe it or not, using cold rice is essential to making this meal tasty. If you happen to make rice specifically for this recipe, chill it in the fridge for at least 20 minutes before starting the process.
Also, I’m not a fan of carrots and green beans in my rice, but if feel free to throw some in if you’d like. While you’re at it, add in some chicken or shrimp to kick this recipe up a notch. I would have also loved to add bean spouts, but my kids wouldn’t go for that. Enjoy!
What do you like in your fried rice?
