Healthy Fried Brown Rice

Typically made with white rice, restaurants make fried rice by adding loads of oil to it then fry it in a skillet to get a crispy texture. While that might taste good, it’s really unhealthy and hard on your digestive system. So, I decide to take change up the preparation and some of the ingredients and prepare it in a healthy way. My version isn’t fried at all, but I couldn’t think of another name to call it that would let you know what it is so I’m calling it Healthy Un-Fried Veggie Fried Rice, or just Healthy Fried Rice. Fried rice has such a distinct flavor; 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 left over from other dishes. This dish is full of healthy fiber, protein, good fat and good carbs, and is loaded with vitamins, minerals and antioxidants. Your whole body will thank you for it.

Photo by Kimm H.
Adapted from elizabethrider.com

PREP TIME

10

minutes

TOTAL TIME

10

minutes

SERVINGS

2

servings

PREP TIME

10

minutes

TOTAL TIME

10

minutes

SERVINGS

2

servings

Adapted from elizabethrider.com

Ingredients

  • 1

    tablespoon avocado oil, divided

  • 3

    large Eggs

  • 5-6

    scallions or green onions, remove root and 2 inches of top

  • 1

    large Carrot, shredded or julienned

  • 1/2

    cup peas, frozen

  • 2

    cups brown rice, cooked

  • 3

    tablespoon Tamari

  • 1

    teaspoon rice vinegar

  • 1

    teaspoon toasted sesame oil

  • 1/2

    teaspoon freshly grated ginger

  • Sea salt

  • Black pepper

Directions

Heat 1/2 tablespoon avocado oil over medium heat. In a mixing bowl, whisk the eggs into a uniform mixture until well combined. Season with a small pinch of sea salt and fresh black pepper. Add the eggs to the pan and scramble. Once cooked, remove the scrambled eggs from the pan to a plate and reserve for later. Add the remaining 1/2 tablespoon avocado oil to the pan over medium heat. Then add the scallions and carrot and sauté 3-4 minutes until softened. Stir in the frozen peas to the warm veggies, then add the rice, tamari, rice vinegar, toasted sesame oil and ginger. Stir well to combine, the heat from the pan will quickly defrost the peas. Season with a pinch of sea salt if needed–it will depend on the sodium content of the tamari and other ingredients. Turn the heat to low and cook another 5 minutes until the entire dish is warmed through. Water chestnuts, bean sprouts, edamame and just about any other veggie you like would also be a delicious addition to this dish.

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