Healthier fried rice

Francl27
Francl27 Posts: 26,371 Member
in Recipes
I made this for lunch... huge serving for only 520 calories. You could make it two servings easily.

1 egg
170g of cooked rice (I used brown rice)
2 cups of frozen veggies (I used some cauliflower/broccoli/zucchini/yellow squash/carrot mix)
100g of shrimp (or chicken, or pork, or none)
5g of oil
7g of butter
2 tbsp of soy sauce

Pan fry the veggies in a pan with the oil for 3 minutes (and shrimp if frozen). When they get soft, add shrimp (if thawed), rice and butter. Stir for a minute, add egg. Mix until egg is cooked, add soy sauce and serve.

You could probably do without the oil and butter and save 100 calories (but lose some taste).

With brown rice, shrimp and the veggies I used, it was 520 calories, 51g carb, 18g fat, 34g protein for the whole thing... probably 3 cups worth?

Replies

  • Sunflwer3
    Sunflwer3 Posts: 68 Member
    That sounds great! Thank you for sharing!
  • aadhyasiddhi
    aadhyasiddhi Posts: 20
    Serves 2

    Barely adapted from Rachel Schultz

    Ingredients:
    2 cups prepared rice (I used long grain brown rice)
    1 chicken breast, cut into bite-sized pieces and seasoned with salt & pepper (could use leftover cooked chicken)
    1/2 cup frozen mixed vegetables
    2 green onions, chopped
    1 clove garlic, minced
    1 egg
    3 teaspoons sesame or wok oil, divided
    Add cooked chicken, rice, and soy sauce to wok then toss well to combine.
    2 Tablespoons soy sauce

    Directions:

    Whisk egg with 1 teaspoon oil in a small dish then set aside.
    Heat 1 teaspoon oil in a large wok or skillet over medium-high heat. Add seasoned chicken then stir fry until cooked through and remove to a plate. (If using pre-cooked chicken, skip this step.)
    Heat remaining teaspoon oil in the wok then add frozen mixed vegetables and green onions. Stir fry until tender, about 2 minutes, then add garlic and cook for 30 more seconds. Push vegetables to the side of the wok then add egg and sesame oil mixture into the center and scramble.
    Add cooked chicken, rice, and soy sauce to wok then toss well to combine.
  • toriann22
    toriann22 Posts: 15 Member
    Sounds delicious! Thanks for sharing!
  • mortuseon
    mortuseon Posts: 579 Member
    Weird coincidence but I also made fried rice today (seemingly enough to feed a Mongol horde, or in my estimates, 9).
    I used 'stir fry oil' which is a blend of sesame oil, ginger-infused and garlic-infused oil. You could just use sunflower or sesame and then add garlic and ginger.
    I also used Quorn instead of chicken.

    250g uncooked brown rice
    1pckg (350g) Quorn
    1x egg beaten w/ 1tsp oil
    Oil as required (I used 4tsps)
    90g chestnut mushroom
    1/3 of a leek (40g ish)
    1 red bell pepper
    80g chopped mangetout
    80g chopped green beans
    1x garlic clove
    1tbsp soy sauce + a bit more to serve

    cal for 1/9: 182
    carbs: 23g
    fat: 5g
    protein: 9g
    sugar: 2g
    sat fat: 1g

    Boil the rice first - day old rice works quite well.
    Brown Quorn in oil as required (the packet says 2tbsp but I used 2tsp) and remove from pan. Sauté veggies until tender, add garlic and sauté for another minute, then add the egg-oil mixture back in and stir to coat. Add in the rice (seasoned) and the cooked Quorn and cook until piping. Stir in the soy sauce and serve.
  • MorgueBabe
    MorgueBabe Posts: 1,188 Member
    My boyfriends fried rice"
    Safeway - Enriched Long Grain Rice, 1 cup dry 640 calories
    Safeway - Frozen Peas & Carrots, 0.75 cup (85 grams) 56 calories
    Birds Eye - Sweet Kernel Corn, Frozen (1 lb Bag), 0.5 Cup (90g) 75 calories
    Generic - Yellow Onion, Diced, 0.33 cup 21 calories
    Spice World - Ground Ginger, 2 tsp 10 calories
    Dynasty - Oyster Sauce, 0.75 Tbsp 19 calories
    Spectrum Naturals - Coconut Oil, Organic, 2 Tbsp (15ml) 240 calories
    Thai Kitchen - Premium Fish Sauce, 0.33 Tbsp (15ml) 3 calories
    Kikkoman Soy Sauce - Low Sodium, 4 Tbsp 40 calories
    Sauce - Kikkoman - Soy Sauce, 2 tablespoon 20 calories
    Eggs - Fried (whole egg), 3 large 277 calories
    Spice World - Chopped Garlic, 6 tsp. (5g) 0 calories

    4 servings 350 each. The coconut oil, fish sauce and oyster sauce are KEY
    You can also add peas and carrots
  • nightshutter
    nightshutter Posts: 54
    Thanks for sharing these recipes.

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