For Diabetics Veg Chinese Fried Rice

Elevate your weeknight meals with this wholesome and flavorful Diabetic-Friendly Veg Chinese Fried Rice, a healthier spin on a takeout classic! Packed with fiber-rich brown rice, a vibrant medley of fresh vegetables like carrots, green beans, and bell peppers, and seasoned with low-sodium soy sauce and fragrant ginger-garlic, this recipe is designed to satisfy your craving for Chinese cuisine while supporting balanced blood sugar levels. A quick stir-fry technique ensures the vegetables stay crisp and nutrient-packed, while a drizzle of sesame oil enhances the dish with a nutty aroma. Ready in just 25 minutes, this guilt-free fried rice is perfect as a nutritious main or a delightful side dish. Crafted for health-conscious foodies, it’s a diabetic-friendly delight that doesn’t skimp on flavor or texture!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 cups Brown rice (cooked and cooled)
• 1 cup Carrots (finely chopped)
• 0.5 cup Green beans (chopped)
• 0.5 cup Bell peppers (finely diced, assorted colors)
• 0.5 cup Green peas
• 1 cup Spring onions (chopped, green and white parts separated)
• 1 teaspoon Ginger (grated)
• 2 cloves Garlic (minced)
• 1.5 tablespoons Low-sodium soy sauce
• 2 teaspoons Sesame oil
• 0.5 teaspoon Black pepper powder
• 0.25 teaspoon Salt (optional, use sparingly)
• 1 tablespoon Neutral cooking oil (e.g., avocado or canola oil)

Directions

Step 1

Prepare the brown rice in advance and let it cool completely. This helps achieve the signature fried rice texture.

Step 2

Heat 1 tablespoon of neutral cooking oil in a large wok or skillet over medium-high heat.

Step 3

Add the grated ginger and minced garlic to the wok. Stir-fry for 30 seconds until aromatic.

Step 4

Add the white parts of the chopped spring onions and cook for another 1 minute, stirring constantly.

Step 5

Toss in the chopped carrots, green beans, and bell peppers. Stir-fry for 2-3 minutes, keeping the vegetables slightly crisp.

Step 6

Add the green peas and cook for another 1 minute.

Step 7

Push the vegetables to one side of the wok and add the sesame oil. Then, add the cooled brown rice to the pan.

Step 8

Drizzle the low-sodium soy sauce evenly over the rice and vegetables. Sprinkle the black pepper, and if using, a tiny pinch of salt.

Step 9

Mix everything thoroughly, ensuring the soy sauce coats the rice evenly. Stir-fry for 2-3 minutes until the rice is heated through.

Step 10

Turn off the heat and garnish with the green parts of the spring onions.

Step 11

Serve hot and enjoy your diabetic-friendly Veg Chinese Fried Rice as a wholesome meal or a nutritious side dish.

Nutrition Facts

Serving size	(1003.3g)

Amount per serving	% Daily Value*
Calories	1056.7

Total Fat 46.9g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 11.8g
Cholesterol 0mg	0%
Sodium 1460.0mg	0%
Total Carbohydrate 142.5g	0%
Dietary Fiber 23.8g	0%
Total Sugars 22.2g
Protein 24.1g	0%

Vitamin D 0IU	0%
Calcium 258.4mg	0%
Iron 7.5mg	0%
Potassium 1604.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.8%

Protein: 8.9%

Carbs: 52.4%