FRIED BROWN RICE
Fried Brown Rice is a healthy alternative to your favorite takeout options. You can easily serve up more fiber, but with all the same great flavor!
Provided by Bill
Categories Rice
Time 45m
Number Of Ingredients 19
Steps:
- Brown rice is easy to cook. We have detailed instructions in our post on How to Make Perfect Brown Rice, either on the stove, or in any rice cooker.
- If you are making brown rice fresh the same day, let the cooked rice cool completely before using it. It's best to transfer the rice from the pot to a sheet pan and fluff it with a fork, so it can dry out and cool simultaneously.
- Day-old brown rice also works nicely, as cold rice clumps are drier and easily broken apart in the wok. Simply take the brown rice out of the refrigerator, wet your hands with a little water, and break up any clumps so you have individual rice grains. Rinse your hands with a little more water if rice sticks to your hands.
- If using beef, chicken, or pork, add 1 tablespoon water, 1¼ teaspoons dark mushroom soy sauce, and 1 teaspoon vegetable oil to the meat. Mix until all the liquid is absorbed by the meat to tenderize and add moisture. If you're using shrimp, just omit the dark mushroom soy sauce.
- Next, mix in 1 teaspoon cornstarch and set aside. We made a version with beef, but you can pick any meat of your choosing or go vegetarian with a vegetable fried brown rice.
- Mixing your sauce ahead of time is much easier than adding everything individually to a hot wok. In a small bowl, mix 2 teaspoons hot water and ¼ teaspoon granulated sugar until dissolved. Stir in ⅛ teaspoon ground white pepper, ½ teaspoon sesame oil, 1 teaspoon dark soy sauce, 1 tablespoon light soy sauce, and ½ teaspoon MSG if using. Set aside.
- Heat the wok until just smoking. Spread two tablespoons of vegetable oil evenly around the wok, and add the beaten eggs. Turn the heat down and stir the eggs until scrambled. Transfer back to the same bowl, and set aside.
- Heat the wok until smoking. Add one tablespoon of vegetable oil. Add the marinated meat to the wok. Spread it out in one single layer, and sear for 30 seconds on each side. Scoop it back into the bowl and set aside.
- With the heat on high, add the chopped onions to the wok (there should be some oil remaining from searing the meat). Cook until translucent. If using fresh carrots, add them at the same time you add the onions. If using frozen carrots, add them after the onions turn translucent.Continue stir frying until the carrots are heated through.
- Add the cooked brown rice. Your heat should be really high at this point to prevent sticking. Use your metal wok spatula to stir-fry the rice, scraping from the bottom of the wok to prevent sticking. This is an essential technique for fried rice.
- Once the brown rice is warmed (after 1 to 2 minutes of stir-frying), pour the prepared sauce evenly over the rice. Stir fry for another 1-2 minutes to evenly distribute the sauce.
- Add in the seared meat. Spread 1 tablespoon of Shaoxing wine around the perimeter of the wok, and give everything a quick stir.
- Next, stir in the scrambled eggs. Then, stir in the frozen peas until heated through. Toss in the chopped scallions and stir fry for another 15 seconds. Use a clean spoon to taste the rice, and re-season with more soy sauce or salt if needed.
- Plate and serve immediately.
Nutrition Facts : Calories 495 kcal, Carbohydrate 58 g, Protein 23 g, Fat 19 g, SaturatedFat 12 g, Cholesterol 116 mg, Sodium 544 mg, Fiber 7 g, Sugar 5 g, ServingSize 1 serving
LOW-FAT CHICKEN FRIED RICE
Make and share this Low-Fat Chicken Fried Rice recipe from Food.com.
Provided by lovin2cook
Categories Brown Rice
Time 30m
Yield 2 1/2 c, 4 serving(s)
Number Of Ingredients 8
Steps:
- Boil bag of rice for about 1-2 min less than the box states (mine said 10-12 minutes and I boiled 9 minutes). spray small pan with pam and scramble egg whites. In a larger pan, add butter or margarine, onion, and carrots. Cook on medium heat for 3-4 minutes. Add cooked rice, eggs, chicken, pepper, and liquid aminos. Mix well and simmer about 3 minutes. Serve.
Nutrition Facts : Calories 189.4, Fat 5.8, SaturatedFat 1.4, Cholesterol 23.8, Sodium 107, Carbohydrate 20.4, Fiber 1.4, Sugar 1.5, Protein 13.2
LOW FAT FRIED BROWN RICE
Leftover rice in the fridge? Thought eating healthy meant fried rice is a thing of the past? No way! Just a few tweaks here and there and you can have nutritious and delicious fried rice.
Provided by MsTeechur
Categories Brown Rice
Time 15m
Yield 4 , 4 serving(s)
Number Of Ingredients 8
Steps:
- Chop ham, slice vegetables.
- Empty rice into large fry pan set on medium and start heating. Add ham.
- Add soy sauce. If rice is dry, add a tbs or two of water or rice wine vinegar.
- Add vegetables to rice. Mushroom will give off a little "juice" that will color the rice a little browner. This is a good thing.
- Heat through so vegetables are soft.
- "Pile" the rice mixture into the center of the fry pan.
- Break egg, separating yolk out, onto the pile of rice.
- Quickly stir into rice turning over so that egg whites are cooked through.
- Remove from heat and serve.
Nutrition Facts : Calories 216.5, Fat 2.4, SaturatedFat 0.6, Cholesterol 6.4, Sodium 525.5, Carbohydrate 37.6, Fiber 3.6, Sugar 1.6, Protein 11
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- Vegetable Fried Rice Recipe. Arguably better than your average takeout, this recipe is topped with a fried egg. Cook up your fried rice as usual, but instead of scrambling the eggs directly in the rice, fry up an egg on its own to finish the dish.
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HEALTHY FRIED RICE RECIPE (SUPER EASY!) - THE CLEAN EATING …
From thecleaneatingcouple.com
Ratings 47Calories 432 per servingCategory Main Course
- In a pan, heat 1 tablespoon toasted sesame oil. Sauté chicken for 15-20 minutes until brown on edges. Remove chicken from the pan and set aside.
- In the same pan, add additional tablespoon of sesame oil. Heat the oil and sauté onions, garlic, peppers, carrots and spices until vegetables start to soften, approximately 5 minutes.
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