By Anjali Dua, RD. CDE.
Fried rice is originally an Asian recipe and it is often made with adding so many spices & condiment additives which might affect your health if you consume them on a regular basis. My family loves fried rice so I tried its healthier version by using lots of vegetables, whole grains, good fats, protein and some seasonings. I cannot tell you how happy my family was as they found that the taste was intact but the health quotient was definitely high because of no seasoning, less salt and no harmful condiments.
This is a delicious and mouth-watering recipe with the benefit of great nutrients and less additives. I call it healthy Egg Fried Rice. This recipe has FIBER, PROTEIN, GOOD FATS, COMPLEX CARBOHYDRATES, VITAMINS AND MINERALS which is why it is a good example of a complete meal as it provide all essentials food groups: grains, protein and vegetables.
I have used white Basmati rice here but brown rice can be a good option to increase fiber. I added tons of vegetables – carrots, green peas, onions and pepper to add color. Vegetables have vitamins, minerals and fiber which makes any recipe much more nutrition-rich. I have use organic brown eggs as they are a great source of good fats and protein.
Rice – 1 cup boiled (I used Bloom Organic Rice)
Onions – ½ cup chopped
Carrots – ½ cup chopped
Peas – ½ cup chopped
Coloured peppers – 1 cup chopped
3 Eggs (Optional but recommended)
Oil – 1 Tbsp
Salt – To taste (I used Lunn Desert Salt)
Pepper- 2 tsp
Red chili flakes – 1tsp (optional)
Vinegar – 2 Tbsp
💡 Vinegar is excellent alternative for soya sauce.
💡 For vegetarians and vegans: Add 1/2 cup boiled red kidney beans or black beans or chick peas to introduce some plant protein.
💡 For non vegetarians – Add ¾ cup boneless chicken.
- Take a skillet or wok, add oil and heat it. Now add lightly beaten egg and cook in a scrambled style. Keep scrambled egg on the side.
- Now add chicken (if using) cook till it gets little brown. OR roast beans for 1-2 minutes. Keep it on the side.
- Now add onions to the wok and cook till it turns slightly brown.
- Add carrots and cook for 1 minute until slightly soft. Now add peas, and peppers. Cook all vegetables for 2 minutes.
- Now add boiled rice. (Add Chicken or Beans, optional)
- Mix everything.
- Add vinegar, salt, pepper and chili flakes. Mix it nicely and cook everything for one more minute and turn off the gas.
- You can eat this healthier version of fried rice as a main or side dish.
This is a healthy and complete meal if consumed in right portion. Check you fist size for right portion! I hope you all loved this simple recipe. Eating healthy should not be difficult and we can learn from each other. Add in the comments below about what are some of your favorite hacks and recipes.
About the author: Anjali Dua is a Registered Dietitian and Certified Diabetes Educator. Anjali works with clients on their weight management as well chronic disease management such as diabetes. ( Tip: You may be covered through your health insurance for Diet & Nutrition.) You can reach her at firstname.lastname@example.org.