Heart-Healthy Veggie Fried Rice
Transform your weeknight dinners with this Heart-Healthy Veggie Fried Rice, a nourishing twist on a classic favorite! Packed with vibrant, nutrient-rich vegetables like broccoli, red bell peppers, and carrots, combined with hearty brown rice, this dish is both satisfying and wholesome. It’s seasoned with a savory blend of reduced-sodium soy sauce, fresh garlic, and grated ginger for a flavorful, low-sodium option that's perfect for those seeking heart-conscious meals. Prepared in just 35 minutes, this quick and easy veggie fried rice is cooked using minimal oil, making it a guilt-free choice for the whole family. Serve it as a stand-alone dinner or a colorful side dish that’s sure to please both vegetarians and omnivores alike!
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Ingredients
- 3 cups Brown rice (cooked and cooled)
- 1 cup Carrot (diced)
- 1 cup Broccoli florets (chopped into small pieces)
- 1 cup Red bell pepper (diced)
- 0.5 cup Frozen green peas
- 0.25 cup Green onions (sliced)
- 3 tablespoons Reduced-sodium soy sauce
- 1 teaspoon Sesame oil
- 3 cloves Garlic (minced)
- 1 teaspoon Fresh ginger (grated)
- 2 tablespoons Vegetable broth (low-sodium)
- 1 tablespoon Avocado oil or olive oil
Directions
Step 1
Prepare the brown rice in advance and allow it to cool completely. This helps create the perfect texture for fried rice.
Step 2
Heat a large nonstick skillet or wok over medium-high heat. Add 1 tablespoon of avocado oil or olive oil.
Step 3
Add the diced carrots and sauté for 2 minutes. Then, add the broccoli florets, red bell pepper, and frozen peas. Stir-fry for 4-5 minutes until the vegetables are tender but still crisp.
Step 4
Push the vegetables to one side of the skillet and add the garlic and grated ginger to the empty space. Sauté for 1 minute until fragrant.
Step 5
Add the cooked brown rice to the skillet, mixing it with the vegetables and aromatics. Stir well to evenly combine.
Step 6
In a small bowl, mix the reduced-sodium soy sauce, sesame oil, and vegetable broth. Pour this sauce mixture over the rice and stir to coat everything evenly.
Step 7
Continue cooking for 3-4 minutes, stirring frequently to avoid sticking. Taste and adjust seasoning if needed (e.g., a small dash of soy sauce or black pepper).
Step 8
Turn off the heat and stir in the sliced green onions.
Step 9
Serve warm and enjoy! This dish pairs well with a side of mixed greens or as a standalone meal.
Nutrition Facts
| Serving size | (1267.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1188.3 |
| Total Fat 34.5g | 0% |
| Saturated Fat 5.4g | 0% |
| Polyunsaturated Fat 5.8g | |
| Cholesterol 0mg | 0% |
| Sodium 1733.2mg | 0% |
| Total Carbohydrate 192.1g | 0% |
| Dietary Fiber 27.3g | 0% |
| Total Sugars 25.1g | |
| Protein 29.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 235.9mg | 0% |
| Iron 6.8mg | 0% |
| Potassium 2132.4mg | 0% |
Source of Calories