A Mouth-Watering and Low Calorie Fried Rice Recipe for All
Written By James Morgan
If you're a fan of Asian cuisine but are mindful of your calorie intake, you're in the right place. Our low calorie fried rice recipe is perfect for anyone looking to enjoy this classic dish without the guilt. Fried rice is a staple in many households, cherished for its versatility and comforting flavors. However, traditional fried rice can be calorie-dense, often loaded with oil and white rice. This recipe aims to keep those delightful flavors intact while significantly lowering the calorie count.
Why Choose a Low Calorie Fried Rice Recipe?
Choosing a low calorie fried rice recipe is beneficial for numerous reasons. The obvious advantage is that it helps in maintaining a healthy weight. A typical serving of traditional fried rice can range from 300-400 calories, not accounting for additional calories from protein like chicken or shrimp. By opting for a lighter version, you can enjoy the same delightful flavors with fewer calories. This dish is also rich in essential nutrients, offering a balanced combination of proteins, carbohydrates, and fibers. Ingredients like brown rice and a variety of colorful vegetables not only make the dish more appealing but also boost its nutritional value.
Ingredients You'll Need
- 1 cup of cooked brown rice
- 1 tablespoon of olive oil or avocado oil
- 1 medium onion, finely chopped
- 2 cloves of garlic, minced
- 1 cup of mixed vegetables (carrots, peas, corn, bell peppers)
- 2 large eggs, lightly beaten
- 2 tablespoons of low-sodium soy sauce
- Salt and pepper to taste
- 2 green onions, chopped
- 1 teaspoon of sesame oil (optional)
Step-by-Step Instructions
1. Prepare Your Ingredients
Before you start cooking, it's crucial to have all your ingredients prepared and ready to go. Cook your brown rice in a rice cooker as this ensures even cooking and perfect texture. While the rice is cooking, chop your vegetables and onions on a cutting board using a sharp knife. Having everything ready before you start cooking will make the process more manageable and efficient.
2. Saut the Aromatics
Heat olive or avocado oil in a large non-stick skillet or wok over medium-high heat. Add the chopped onions and saut them until they become translucent. This should take about 3-4 minutes. Next, add the minced garlic and continue to saut for another minute until fragrant. These aromatics form the flavor base for your fried rice and should not be skipped.
3. Cook the Vegetables
Once the onions and garlic are nicely sauted, it's time to add in your mixed vegetables. Include a colorful mix of carrots, peas, corn, and bell peppers. Stir-fry these vegetables for about 5-7 minutes, or until they are tender yet still crisp. The variety of vegetables not only adds different textures and flavors to the dish but also increases its nutrient profile.
4. Add the Rice
With the vegetables cooked to your liking, you can now add the cooked brown rice to the skillet. Make sure to break up any clumps of rice to ensure even mixing with the vegetables. Stir-fry for an additional 5 minutes, allowing the rice to absorb the flavors from the vegetables and aromatics. If you prefer a slightly crispy texture, let the rice sit for a minute or two without stirring before tossing it again.
5. Incorporate the Eggs
Push the rice and vegetable mixture to one side of the skillet, creating a space to cook the eggs. Pour the lightly beaten eggs into the empty space and scramble them until they are fully cooked. Then, mix the scrambled eggs into the rice and vegetable mixture. This method ensures that the eggs are evenly distributed throughout the dish, adding protein and a delightful texture.
6. Season to Perfection
Finally, season your fried rice with low-sodium soy sauce, salt, and pepper to taste. Adding soy sauce not only imbues the dish with a savory umami flavor but also gives it a beautiful golden hue. If you prefer, you can add a teaspoon of sesame oil for an extra layer of flavor. Garnish with chopped green onions for a fresh, vibrant finish.
Nutritional Information
One of the standout features of this low calorie fried rice recipe is its nutritional profile. Each serving (about 1 cup) contains approximately 200 calories, 6 grams of protein, 7 grams of fat, and 30 grams of carbohydrates. This makes it an excellent choice for those who are watching their calorie intake but still want to enjoy a flavorful, satisfying meal. Additionally, the use of brown rice and a variety of vegetables significantly boosts the fiber content, aiding in digestion and making the dish more filling.
Tips and Tricks to Enhance Your Low Calorie Fried Rice Recipe
This recipe leaves plenty of room for customization. You can easily add your favorite protein sources like chicken, shrimp, or tofu without significantly increasing the calorie count. For an extra health boost, consider using quinoa instead of brown rice, or adding leafy greens like spinach or kale. If you're a fan of spicy food, a dash of sriracha or chili flakes can add a nice kick without adding many calories. The key is to experiment and find what works best for you while keeping the dish light and nutritious.
Pairing and Serving Suggestions
This low calorie fried rice recipe is versatile enough to be served on its own or as a side dish. Pair it with lean proteins like grilled chicken or steamed fish for a well-rounded meal. You can also serve it with a light soup or salad for a more complete dining experience. If you're serving it as a main course, consider portioning out larger servings or adding extra protein and vegetables to make it more filling.
FAQs
Can I use leftover rice?
Absolutely! In fact, using leftover rice is often recommended for fried rice recipes as it tends to be drier and less sticky, resulting in better texture. Just make sure the rice has been stored properly in the refrigerator to avoid any food safety issues.
Can I make this recipe vegan?
Yes, you can easily make this recipe vegan by omitting the eggs and using a plant-based protein source like tofu or tempeh. Ensure that your soy sauce is also vegan, as some brands may contain animal-derived ingredients.
Can I meal prep this dish?
This low calorie fried rice recipe is excellent for meal prep. You can make a large batch and store it in individual portions in the refrigerator for up to 4 days. It also freezes well, so you can make a double batch and have healthy meals ready to go whenever you need them.
Internal Links
Check out our delicious corned beef recipe for another flavorful and satisfying meal. For those craving something sweet, try our Dutch oven cake. And if you're into baking, our crusty bread is a must-try!
External Links
For a step-by-step guide on making another healthy and delicious rice dish, check out this egg fried rice recipe.
Cleaning Up
After enjoying your delicious low calorie fried rice, it's essential to clean up properly to maintain the quality of your cookware. Use a reliable cookware cleaner to keep your pots and pans in top condition. Additionally, a good cutting board oil will help maintain the longevity of your cutting boards.
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