Heart-Healthy Vegetable and Ham Fried Rice

Elevate your weeknight dinners with this Heart-Healthy Vegetable and Ham Fried Rice—a wholesome, flavor-packed dish that’s as nutritious as it is satisfying! Featuring fiber-rich brown rice, lean low-sodium ham, and a medley of vibrant vegetables like carrots, peas, and baby spinach, this one-pan meal comes together in just 30 minutes. A touch of ginger and low-sodium soy sauce infuses every bite with savory umami, while the addition of scrambled eggs provides a boost of protein. Perfect for meal prepping or a quick family dinner, this recipe swaps traditional techniques for heart-conscious ingredients without compromising on taste. Serve it warm, garnished with green onions for an extra pop of flavor, and enjoy a healthy twist on a takeout favorite!

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 3 cups Brown rice, cooked and cooled
• 1 cup Lean low-sodium ham, diced
• 2 tablespoons Olive oil
• 2 cloves Garlic, minced
• 1 medium Yellow onion, diced
• 1 cup Carrots, diced
• 1 cup Frozen peas
• 2 cups Baby spinach, chopped
• 2 large Eggs, whisked
• 2 tablespoons Low-sodium soy sauce
• 0.5 teaspoons Ground ginger
• 2 tablespoons Green onions, sliced (optional)

Directions

Step 1

Cook the brown rice ahead of time and allow it to cool completely. This helps prevent it from becoming mushy when stir-frying.

Step 2

Heat 1 tablespoon of olive oil in a large, non-stick skillet or wok over medium heat.

Step 3

Add the diced ham and cook for 2-3 minutes, stirring frequently, until slightly browned. Remove the ham from the pan and set aside.

Step 4

In the same skillet, heat the remaining 1 tablespoon of olive oil. Add the garlic and diced onion, cooking for 2-3 minutes until fragrant and the onion becomes translucent.

Step 5

Add the diced carrots to the skillet and cook for 3-4 minutes, stirring occasionally, until they start to soften.

Step 6

Stir in the frozen peas and baby spinach. Cook for another 2 minutes, allowing the spinach to wilt.

Step 7

Push the cooked vegetables to one side of the skillet. Pour the whisked eggs into the empty space and scramble them until fully cooked.

Step 8

Combine the scrambled eggs with the vegetables. Then, add the cooked brown rice and browned ham to the skillet, stirring well to combine.

Step 9

Sprinkle the ground ginger over the rice mixture. Drizzle the low-sodium soy sauce evenly over the top and mix well to ensure everything is evenly coated and heated through.

Step 10

Serve the fried rice immediately, garnished with sliced green onions if desired.

Nutrition Facts

Serving size	(1531.0g)

Amount per serving	% Daily Value*
Calories	1680.1

Total Fat 56.0g	0%
Saturated Fat 12.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 508.9mg	0%
Sodium 2703.3mg	0%
Total Carbohydrate 197.3g	0%
Dietary Fiber 27.8g	0%
Total Sugars 22.5g
Protein 99.7g	0%

Vitamin D 80IU	0%
Calcium 385.6mg	0%
Iron 13.3mg	0%
Potassium 2762.4mg	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: 29.8%

Protein: 23.6%

Carbs: 46.6%