How to make healthy fried rice

Since we skipped our big grocery shopping trip last week, our pantry is getting a little low right now. I actually kind of like times like this, because I feel like times when I have limited ingredients at my disposal are when I come up with some of my best recipes!

Today I had the idea of making a healthy fried rice. I actually don't think I've had "real" fried rice in years. It usually doesn't taste that good and is so greasy that it leaves a film in your mouth. So here's how you make healthy and tasty fried rice at home.

The basic principles:

1. Brown rice, not white
2. More veggies, less rice
3. Lean protein, rather than greasy mystery meat
4. A light touch with the added fat

You will need:
- 2 cups cooked brown rice

- 3 cups chopped veggies - I used carrot, celery, broccoli, orange bell pepper, and peas. You can use whatever you have on hand.

- 8 oz (about) protein - I used frozen uncooked shrimp, but any kind of lean meat or meat substitute would work.

- 2 eggs, beaten - Sub tofu or leave these out if you are vegan.

- Flavoring - I used soy sauce, hoisin, and Chinese 5-Spice. Fresh ginger, sesame oil, fish sauce or oyster sauce would make good additions as well.

- Garnish - I used chopped avocado and Sriracha hot sauce. Other ideas include chopped peanuts, cilantro, scallions, etc.


How to do it it:

Step 1. Cook the rice.

This afternoon I made brown rice in the oven. This is my favorite way to make brown rice. Because it takes a lot longer to cook than white rice, it's really a pain to have to babysit it on the stovetop for 45+ minutes. All you have to do for oven rice is combine 1 part rice to 2 parts water in a dutch oven (I used 2 cups rice and 4 cups water), and cook for about an hour at 400 degrees. Easy!

Step 2. Saute veggies.

I sprayed a pre-heated pan with olive oil and sauteed my broccoli, pepper, carrot and celery. I left out the peas because they are more delicate and I didn't want them to overcook.


Step 3. Add in your protein.

Cook for a few more minutes.


Step 4. Add in eggs, delicate veggies, and flavoring ingredients.

I used 1 T. soy sauce, 2 T. hoisin, and 1 T. 5-Spice. Stir until the eggs are cooked through and all of the ingredients are combined.


Step 5. Add garnishes. Eat!

My recipe made about 3 -4 servings. Leftovers, yay!


Overall the flavor of this dish was great! Not greasy, and no gross heavy feeling when you are done eating. The avocado was an amazing addition; I really recommend it!