Healthy Fried Rice
This healthy fried rice features nutrient-rich brown rice and a colourful medley of vegetables, all stir-fried to perfection in a low-sodium, high-fiber masterpiece. This easy-to-prepare dish promises not only to satisfy your cravings but also to support your dietary goals, making it an ideal choice for a delicious and diabetes-friendly weeknight dinner.
- Suitable for diets:
- High-Fiber
- Low-Sodium
Why Diabetes Friendly?
- Whole Grains: Utilizing brown rice increases the fiber content, which helps manage blood sugar levels more effectively than white rice.
- Vegetable-Heavy: Packed with a variety of vegetables, this dish offers vitamins, minerals, and additional fiber, promoting a feeling of fullness with fewer calories.
- Low in Sodium: Opting for light soy sauce or tamari keeps the sodium content in check, crucial for heart health and blood pressure management.
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Ingredients
- broccoli 1 stalk
- canola oil (or sunflower oil, separated) 2 tbsp
- onion (diced) 1
- green onion (sliced) 2 stalks
- garlic (minced) 2 cloves
- ginger (minced ) 1 tbsp
- vegetables (frozen mixed) 2 cups
- rice (brown, cooked) 4 cups
- egg (beaten) 2
- soy sauce (or tamari, reduced sodium) 1 tbsp
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Cooking Tips
- Cold Rice: Make sure the rice is cold and firm to prevent it from turning mushy during frying. This texture is key to achieving the classic fried rice feel.
- Quick Cooking: Have all your ingredients prepped and ready to go before you start cooking, as the process moves quickly once the pan is hot.
- Variations: Feel free to swap in or add other vegetables you have on hand, such as bell peppers or mushrooms, to increase the nutritional value and flavor profile.
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Instructions
- Remove the florets from the broccoli and break or cut them into small pieces. Set aside.1 stalk broccoli
- Cut the end off the broccoli stem, discard. Using a vegetable peeler, peel the broccoli stems and discard the shavings. Dice the broccoli stems into small pieces.
- In a large fry pan or wok, heat only 1 tbsp of the oil over medium-high heat.2 tbsp canola oil
- Add the onion and diced broccoli stem and sauté until the onion is translucent, about 5 minutes. Add the whites of the green onion, garlic and ginger and sauté for 1-2 minutes. Add the frozen mixed vegetables and broccoli florets and sauté until the frozen veggies are defrosted and the broccoli is bright green, about 3-4 minutes.1 onion, 2 stalks green onion, 2 cloves garlic, 1 tbsp ginger, 2 cups vegetables
- Turn the heat to high, move all the veggies to the sides of the pan, making a well in the centre. Add another 1 tbsp of oil to the pan. Add the cold rice, press the rice into the oil and hot pan to give it a crust and toss the rice while pressing. Do this for 1-2 minutes.4 cups rice
- Move the fried rice and all the veggies to the sides of the pan, making a well in the centre. Add the beaten eggs and stir constantly so they set and form eggy threads that will distribute evenly throughout the dish. Once the egg is cooked, toss through the rice.2 egg
- Add the soy sauce or tamari, toss through. Sprinkle the green parts of the green onion on top before serving.1 tbsp soy sauce
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FAQ
Can I make this recipe with white rice? Yes, you can use white rice, but brown rice is recommended for its nutritional benefits, especially for those managing diabetes.
How can I make this dish vegan? To make this dish vegan, omit the eggs and substitute them with a vegan protein source like tofu or tempeh, adding it in with the vegetables to warm through.
Can I use fresh vegetables instead of frozen? Absolutely, fresh vegetables can be used. Adjust the cooking time accordingly, as they might take a bit longer to cook than the frozen mix.
How do I store and reheat leftovers? Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a pan over medium heat, adding a little water or oil to prevent the rice from drying out.
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Nutrition
Per serving
Calories: 243.5kcal
Carbohydrates: 41.1g
Fiber: 6.3g
Sugar: 2g
Fat: 6.1g
Saturated Fat: 0.9g
Trans Fat: 0.02g
Protein: 8.2g
Nutrition Facts
Healthy Fried Rice
Amount per Serving
Calories
243.5
% Daily Value*
Fat
6.1
g
9
%
Saturated Fat
0.9
g
6
%
Trans Fat
0.02
g
Cholesterol
40.9
mg
14
%
Sodium
136.5
mg
6
%
Potassium
487.3
mg
14
%
Carbohydrates
41.1
g
14
%
Fiber
6.3
g
26
%
Sugar
2
g
2
%
Protein
8.2
g
16
%
Vitamin C
74.4
mg
90
%
Vitamin D
0.2
µg
1
%
Calcium
72.5
mg
7
%
Iron
1.9
mg
11
%
Magnesium
84.2
mg
21
%
Zinc
1.5
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.
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