Brown Fried Rice

Rich and flavourful, fried rice is typically fried with lots of oil and sodium. While that might seem tasty, it is really just unhealthy and excessive carbohydrates intake can be harsh on the digestive system. Try this recipe for a less-greasy ‘fried’ rice that requires minimal frying.

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Ingredients

  • 1 tablespoon olive oil
  • 3 eggs
  • ½ cup scallion chopped
  • ½ cup carrot chopped
  • ½ cup peas
  • 2 cups brown rice
  • 3 tablespoon low sodium soy sauce
  • 1 teaspoon rice vinegar
  • 1 teaspoon sesame oil
  • ½ teaspoon ginger grated
  • ½ teaspoon salt
  • ½ teaspoon black pepper

servings

3-4 people

prep time

30 minutes

Steps

  1. Heat 1/2 tablespoon oil over medium heat.
  2. In a mixing bowl, whisk the eggs into a uniform mixture until well combine and season with a small pinch of sea salt and fresh black pepper.
  3. Add the eggs to the pan and scramble.
  4. Once cooked remove the scrambled eggs from the pan to a plate and reserve for later.
  5. Add the remaining 1/2 tablespoon oil to the pan over medium heat
  6. Add the scallions and carrot and sauté 3-4 minutes until softened. Add the frozen peas to the pan, then add the rice, tamari, rice vinegar, toasted sesame oil and ginger.
  7. Stir well to combine, the heat from the pan will quickly defrost the peas.
  8. Turn off the heat and stir in the scrambled eggs.
  9. Season with a pinch of sea salt if needed – it will depend on the sodium content of the tamari and other ingredients.
  10. Turn the heat to low and cook another 5 minutes until the entire dish is warmed through.



Calorie Per Serving

200/140g