Loaded with vegetables and bursting with flavor, this easy make-at-home fried rice recipe is just as delicious but significantly lower in fat and sodium than the one that comes in the little white box from your favorite Chinese takeout.

This recipe uses brown rice, which is higher in fiber, vitamins and minerals than white rice. There’s also evidence to suggest that eating brown rice instead of white rice can lower your risk for diabetes.

This recipe is a great way to use leftovers. Next time you are making rice for dinner, cook a little extra for this recipe the next day. Unlike freshly cooked rice that is full of moisture, day-old or cold rice can be sautéed without becoming mushy or clumpy.

Homemade fried rice is a terrific way to use up any vegetables that may be languishing in your refrigerator. Not sure what to do with that leftover steamed broccoli? Throw it in the rice. Customize the recipe to suit your family’s likes.

Ingredients

1 teaspoon olive oil, divided
½ lb raw shrimp, peeled and deveined
1-2 inch knob of ginger, finely minced
4 garlic cloves, minced
1 red pepper, chopped
1 cup frozen peas and carrots mix, defrosted
2 eggs, lightly whisked, or egg substitute
4 cups of cooked brown rice, cold
2 tablespoons low-sodium soy sauce
1 teaspoon sesame oil
¼ cup green onions, sliced
Optional:
additional green onion for garnish
Protein suggestions:
Cooked shredded or cooked ground chicken; cooked and chopped lean pork; tofu cubes, cooked fish; seitan
Vegetable suggestions:
Napa cabbage; broccoli; snow peas; edamame; mushrooms; summer squash

Directions

  1. Heat ½ teaspoon olive oil in a large nonstick pan over medium heat. Add shrimp and sauté until pink and cooked through, 3-4 minutes. Remove shrimp from pan and set aside.

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  1. Add remaining ½ teaspoon of olive oil to pan and sauté ginger and garlic for 30 seconds. Add red pepper and continue to sauté until red pepper just begins to soften, 2-3 minutes. Add defrosted peas and carrots mixture and sauté until heated through, an additional 2-3 minutes.
  2. Scrape vegetable mixture to the side of the pan. Gently pour whisked eggs into the cleared portion of the pan. Allow to cook until set. Break into smaller pieces with a spatula and stir eggs and vegetable mixture together to combine.

not-so-fired-rice_eggs_veggies

  1. Add cold rice to the pan of vegetables and eggs, and drizzle with soy sauce and sesame oil. Mix well and sauté until heated through, 3-4 minutes. Stir in sliced green onions and serve.

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Serves: 4-6
Makes 6 cups
Serving Size: 1 cup

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Nutrition

Calories 244 Total Fat 4 g
Saturated Fat 1 g Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g Trans Fat 0 g
Cholesterol 136 mg Sodium 307 mg
Potassium 108mg Total Carbohydrate 35 g
Dietary Fiber 1 g Sugars 2 g
Protein 15 g
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