Low Fat Chao Fan (Chinese Fried Rice)
Elevate your weeknight dinners with this vibrant and guilt-free twist on a classic takeout favorite, Low Fat Chao Fan (Chinese Fried Rice). Bursting with the wholesome goodness of cooked brown rice, protein-packed egg whites, and a colorful medley of carrots, red bell peppers, peas, and green onions, this heart-healthy recipe is as nutritious as it is delicious. Seasoned with low-sodium soy sauce and a hint of sesame oil, it’s perfectly balanced in flavor while keeping the fat content to a minimum. Ready in just 30 minutes, this quick and easy one-pan meal is ideal for busy weeknights or as a flavorful side dish for your favorite Chinese-inspired entrees. Indulge in bold flavors without compromising on health with this low-fat fried rice recipe!
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Ingredients
- 3 cups cooked brown rice
- 3 egg whites
- 1 tablespoon vegetable oil
- 2 garlic cloves, minced
- 1 small onion, chopped
- 1 carrot, diced
- 1 red bell pepper, diced
- 1 cup peas
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon sesame oil
- 3 green onions, chopped
- 0.25 teaspoon ground white pepper
Directions
Step 1
Prepare all ingredients by chopping and dicing the vegetables and setting them aside.
Step 2
In a large non-stick skillet or wok, heat the vegetable oil over medium heat. Add the minced garlic and chopped onion, and sauté for 2-3 minutes until the onion is translucent.
Step 3
Add the diced carrot and red bell pepper to the pan and stir-fry for another 3 minutes until the vegetables start to soften.
Step 4
Add the peas and stir to combine. Continue to cook the vegetables for an additional 2 minutes.
Step 5
Push the vegetables to one side of the skillet and pour the egg whites into the empty side. Stir the egg whites continuously as they cook to create scrambled eggs within the stir-fry.
Step 6
Add the cooked brown rice to the skillet and stir everything together until well mixed with the vegetables and egg whites.
Step 7
Pour the low-sodium soy sauce over the fried rice and mix thoroughly to ensure the rice is evenly coated.
Step 8
Drizzle the sesame oil over the rice and sprinkle in the ground white pepper, stirring to distribute the flavors evenly.
Step 9
Turn off the heat and add the chopped green onions, giving the fried rice a final toss to mix everything together.
Step 10
Serve hot as a stand-alone dish or as a low-fat accompaniment to other Chinese-inspired dishes.
Nutrition Facts
| Serving size | (1512.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1360.7 |
| Total Fat 34.7g | 0% |
| Saturated Fat 5.7g | 0% |
| Polyunsaturated Fat 16.4g | |
| Cholesterol 0mg | 0% |
| Sodium 2480.2mg | 0% |
| Total Carbohydrate 223.4g | 0% |
| Dietary Fiber 31.6g | 0% |
| Total Sugars 31.0g | |
| Protein 47.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 357.4mg | 0% |
| Iron 12.1mg | 0% |
| Potassium 2613.4mg | 0% |
Source of Calories