Best Healthy Fried Rice Recipes

EASY & HEALTHY FRIED RICE RECIPE BY TASTY

Steps:

• Heat sesame oil in a skillet, and cook garlic until softened.
• Add the chicken, salt, and pepper, and sauté for 5 minutes.
• Add the carrots and broccoli, and sauté until tender.
• Add the rice, soy sauce, and peas, and mix thoroughly.
• Enjoy!

HEALTHY CAULIFLOWER FRIED "RICE" RECIPE BY TASTY

Steps:

• Break down a head of cauliflower in a food processor until it's the size of rice.
• Heat sesame oil over high. Add garlic and fry until fragrant.
• Add the beef, chicken, pork, shrimp or tofu and cook until 80% done.
• Add carrots and cauliflower, stir until thoroughly incorporated. Mix in peas.
• Push ingredients to the sides of the pan to create a well. Pour in 2 whisked eggs and let it set for 15 seconds. Scramble eggs and fold into the cauliflower rice.
• Season with white pepper and stir in soy sauce.
• Garnish with chopped green onions and serve.
• Enjoy!

" HEALTHY" FRIED RICE

Steps:

• Heat 1 tbsp oil in pan and sauté mushrooms until browned.
• Remove from heat.
• Heat remaining oil in pan and add rice.
• Add egg and mix until rice is thoroughly coated with egg.
• Cook for 5-10 minutes on high, or until egg is lightly browned.
• Combine rice mixture and vegetables in large bowl and stir until vegetables are well mixed.
• Add soy sauce to taste and serve.

HEART HEALTHY FRIED RICE

Steps:

• Bring water and chicken broth to boil in medium-size saucepan; add rice and stir, cover and simmer for 20 minutes.
• Remove pan from heat, let stand, covered, for 5 minutes or until liquid is absorbed, Reserve,.
• Heat oil in a large nonstick skillet; Saute onion and celery over moderate heat for 3 minutes; stir in green pepper, pecans, sage, chestnuts, nutmeg and pepper and cooked Rice, fluff with fork before serving.

HEALTHY CHICKEN FRIED RICE (LOW G.I.)

Steps:

• In saucepan, bring 1 1/4 cups of the chicken stock, rice and salt to boil.
• Reduce heat to low, cover and cook for 25 minutes or until liquid is absorbed.
• Fluff with fork and set aside.
• In large non-stick skillet heat sesame oil over medium high heat and cook chicken and mushrooms for about 8 minutes or until chicken is no longer pink.
• Add green onions, carrot, celery, and cooked rice.
• Cook, stirring for 2 minutes, to combine.
• Add remaining chicken stock and soy sauce and cook for 5 minutes.
• Add bean sprouts and toss to combine.

HEALTHY CHICKEN FRIED RICE

Steps:

• Heat 1 tbsp oil in a wok. Add chopped onions and stir-fry until onions turn a nice, brown color, about 8-10 minutes. Remove from wok.
• Allow wok to cool slightly.
• Mix egg whites with 3 drops soy sauce and 3 drops sesame oil; set aside.
• Add 1/2 tbsp oil to wok, swirling to coat surfaces; add egg mixture. Working quickly, swirl egg until egg sets against wok. When egg puffs, flip egg and cook other side briefly. Remove from wok and chop into small pieces.
• Heat 1 tbsp oil in wok; add chicken to wok, along with carrots, peas, and cooked onion. Stir-fry for two minutes.
• Add rice, green onions, and bean sprouts, tossing to mix well. Stir-fry for three minutes.
• Add 2 tbsp of light soy sauce and chopped egg to rice mixture and fold inches Stir-fry for one minute more. Serve with additional soy sauce.

HEALTHY FARRO FRIED "RICE"

Steps:

• Bring a medium saucepan filled two-thirds full of water to a boil. Add the farro and cook until tender but still chewy, about 15 minutes. Drain well and cool. (This can be done one day ahead).
• Combine the scallion whites, garlic, ginger, crushed red pepper, 1/2 teaspoon salt and sugar in a small bowl and keep near the stove top.
• Heat 1 tablespoon of the vegetable oil in a large nonstick skillet or wok over medium-high heat. Add the carrot and cook, stirring constantly, until crisp-tender, about 2 minutes. Add the scallion white mixture and continue to stir fry until fragrant, about 30 seconds. Add the cooled farro, half the scallion greens, the peas, bean sprouts, soy sauce and sesame oil and stir fry until the farro is hot, about 2 minutes. Remove from the heat and transfer to a serving dish.
• Wipe out the skillet, add the remaining 1 teaspoon of vegetable oil and place over medium-high heat. Add the eggs and a large pinch of salt; let cook undisturbed until the eggs begin to bubble up, then stir constantly, breaking the eggs up into small pieces, until they are cooked through, about 30 seconds. Scrape eggs over the farro and stir to incorporate. Sprinkle with the remaining scallion green and serve hot.

HEALTHY CHICKEN FRIED RICE

Steps:

• Make rice first, by adding the following ingredients to the pot: 1 cup uncooked brown rice, 1 tablespoon chopped onion, 1/4 tablespoon salt, 1/4 tablespoon pepper, 1 tbsp margarine, 2 cups water.
• Bring rice to a boil. Turn down to low heat, let sit 50 minutes.
• While the rice is cooking, prep and cook the chicken, veggies and egg as follows:.
• Saute egg white until cooked, set aside.
• Chop 1 red pepper, 1 yellow pepper, balance of yellow onion, 2 carrot sticks, 1 celery stick, 1/3 c green peas, and set aside in a glass bowl.
• Cook ground chicken in a big skillet with a little garlic, 1 tbsp soy sauce, 1/2 tbsp sesame oil, 1/2 tbsp chili oil. Set aside when done.
• Add all of the veggies to the skillet, into remaining chicken juice and cook until onions are clear.
• Add chicken back to skillet. by this point, rice should be almost done.
• Add rice to skillet. let sit long enough to brown slightly (about 1-2 minutes) and mix. Repeat until all of rice is fairly well browned.
• Add egg white back to skillet. mix well. enjoy!

HEALTHY CAULIFLOWER FRIED RICE

Steps:

• Whisk together soy sauce, sesame oil, ginger and white pepper. Set aside.
• Cook eggs in small amount of oil, 2-3 minutes per side, flipping only once. Let cool and then dice into small pieces.
• Heat remaining oil in large skillet or wok over medium high heat. Add garlic and onion and cook, stirring often, until onions have become translucent. About 4 minutes. Stir in other veggies except cauliflower rice and green onions. Cook, stirring constantly until tender.
• Stir in cauliflower, eggs, green onion and soy sauce mixture. Cook, stirring constantly until heated through and the cauliflower is tender. About 3 minutes. Can turn up heat and "fry" cauliflower for a few minutes.
• Garnish with sesame seeds.

HEALTHY FRIED BROWN RICE RECIPE - (4.5/5)

Steps:

• 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.

HEALTHY FARRO FRIED "RICE"

Steps:

• Bring a medium saucepan filled two-thirds full of water to a boil. Add the farro and cook until tender but still chewy, about 15 minutes. Drain well and cool. (This can be done one day ahead).
• Combine the scallion whites, garlic, ginger, crushed red pepper, 1/2 teaspoon salt and sugar in a small bowl and keep near the stove top.
• Heat 1 tablespoon of the oil in a large nonstick skillet or wok over medium-high heat. Add the carrot and cook, stirring constantly, until crisp-tender, about 2 minutes. Add the scallion white mixture and continue to stir fry until fragrant, about 30 seconds. Add the cooled farro, half the scallion greens, the peas, bean sprouts, soy sauce and sesame oil and stir fry until the farro is hot, about 2 minutes. Remove from the heat and transfer to a serving dish.
• Wipe out the skillet, add the remaining 1 teaspoon of oil and place over medium-high heat. Add the eggs and a large pinch of salt; let cook undisturbed until the eggs begin to bubble up, then stir constantly, breaking the eggs up into small pieces, until they are cooked through, about 30 seconds. Scrape eggs over the farro and stir to incorporate. Sprinkle with the remaining scallion green and serve hot.

SHRIMP FRIED RICE - HEALTHY

Steps:

• In a small bowl, whisk together soy sauce, rice wine vinegar, ginger powder and white pepper until smooth. Set aside. Heat 2 tablespoons olive oil in a large wok or skillet over medium-high heat and cool shrimp for 2-3 minutes, or until pink and opaque. Season with salt and pepper and remove from heat. Add carrots and onions to the same pan and sauté until tender. 5-7 minutes. During the last 1 minute of cooking, add garlic and cook until fragrant, but not burned. Transfer onions to same plate as shrimp and set aside. Pour beaten eggs and egg whites into the skillet and scramble, breaking them up with your spatula as you go. Then transfer to same plate as veggies and shrimp Heat remaining olive oil in skillet and, once hot, stir in leftover rice. Use your spatula to form an even layer and let the rice cook, untouched, until semi-browned and crispy. Flip rice over to brown the other side, then return shrimp, onions and scrambled eggs to the wok. Pour in soy sauce mixture and scallions and toss to coat. Transfer to bowls and serve immediately.