Healthy Egg Fried Rice

Healthy Egg Fried Rice

Fried rice is the quinessential take-out food. Unfortunately, this popular take-out meal is also laden with unnecessary fat and calories.

With this homemade, healthy egg fried rice you can enjoy the flavours of take-out from your favourite Chinese restaurant and feel good about serving it to your family at the same time.

Healthy Egg Fried Rice

This healthy egg fried rice combines many of the flavours of traditional fried rice-sesame, soy sauce, garlic, and ginger, but is without a doubt lighter and healthier than restaurant-style fried rice. The addition of mixed vegetables lends freshness (and exudes healthiness) while staying true to the flavour profile of fried rice.

The pungent garlic and ginger, combined with the salty soy sauce and nutty sesame oil combine perfectly with the creamy eggs and fresh veggies…and the starchy rice soaks up all those delicious flavours.

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For a quicker meal prep, I usually prepare the rice the evening before (simply boil until al dente) then store in the fridge overnight. While this ‘extra’ step might sound tedious, it will in fact same you time the evening you prepare this meal since the remaining ingredients only take about 10 minutes to prepare.

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Healthy Egg Fried Rice

2014-02-07
: Serves 4-6
: 12-15 min

Fried rice is the quinessential take-out food. Unfortunately, this popular take-out meal is also laden with unnecessary fat and calories. With this homemade, healthy egg fried rice you can enjoy the flavours of take-out from your favourite Chinese restaurant and feel good about serving it to your family at the same time. This healthy egg …

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Healthy Egg Fried Rice
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Ingredients
    4 cups precooked sushi or basmati rice
  • 3 medium organic eggs
  • 1 tsp. pureed ginger
  • 2 garlic cloves, halved or minced
  • 1 tbs. peanut oil
  • 1 tbs. sesame oil
  • 1 1/2 cups mixed frozen veggies, thawed 
  • 1/2 cup water or organic vegetable broth
  • soy sauce, quantity as desired
  • salt and pepper to taste
  • 2 scallions, finely minced
  • Chopped cashews or peanuts for garnish (optional)
Directions

Heat the peanut oil and sesame oil in a large frying pan on medium heat for about 2 minutes. Add the garlic and saute for another 2 minutes then add the vegetables, ginger and water or vegetable broth. Continue to cook on medium heat (covered) for 8-10 minutes or until the vegetables are fork tender. If necessary, add more water, 1/4 cup at a time, until the veggies are cooked.

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Add the precooked rice to the frying pan and stir to combine all the ingredients. Once coated, move the rice over to one side of the pan then crack the eggs directly into the opposite side of the pan. With this method you can save time (and dirty pans!) by scrambling the eggs directly into the pan.

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Cook the eggs for 2-3 minutes or until lightly scrambled then add the soy sauce (1-2 tbs. at a time) and stir to combine all the ingredients. Continue to cook for another 1-2 minutes to combine all the flavours then add salt and pepper before removing from the heat and serving.

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Garnish with more soy sauce, chopped cashews or peanuts, and a sprinkle of freshly chopped scallions.

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