Low Fat Chinese Fried Rice

Transform your favorite takeout into a health-conscious delight with this Low Fat Chinese Fried Rice recipe! Made with wholesome brown rice and loaded with vibrant, nutrient-packed vegetables like carrots, snow peas, and red bell peppers, this lighter version of a classic is both satisfying and guilt-free. Egg whites and a touch of sesame oil deliver that signature richness, while low-sodium soy sauce ensures bold, savory flavor without the excess salt. Perfectly stir-fried for tender-crisp veggies and fluffy rice, this dish comes together in just 35 minutes! Whether you’re meal-prepping for the week or serving it fresh from the wok, this quick and easy recipe is a delicious, low-calorie choice for busy weeknights.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups Brown rice
• 4 cups Water
• 1 medium, diced Carrot
• 1 cup, julienned Snow peas
• 1 medium, diced Red bell pepper
• 3 stalks, chopped Green onions
• 0.5 cup Frozen peas
• 2 tablespoons Low-sodium soy sauce
• 4 large Egg whites
• 1 teaspoon Sesame oil
• 2 cloves, minced Garlic
• 0.5 teaspoon Ground ginger
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0 Non-stick cooking spray

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Combine rice and water in a medium saucepan, bring to a boil over high heat. Once boiling, reduce the heat to low, cover and let it simmer for 30-35 minutes, or until the rice is tender and water is absorbed. Remove from heat and let it stand covered for 5 minutes, then fluff with a fork.

Step 2

While the rice is cooking, prepare your vegetables: dice the carrot, julienne the snow peas, dice the red bell pepper, and chop the green onions. Set aside.

Step 3

Heat a large non-stick skillet or wok over medium heat and lightly coat with non-stick cooking spray.

Step 4

Beat the egg whites in a small bowl with a pinch of salt and pepper. Pour the egg whites into the skillet, tilting to coat the bottom in a thin layer. Cook until set, about 2 minutes, then remove from the skillet, slice into thin strips, and set aside.

Step 5

In the same skillet, add the sesame oil and heat over medium-high. Add minced garlic and ground ginger, sautéing for 30 seconds until fragrant.

Step 6

Add the diced carrot, snow peas, and red bell pepper to the skillet. Stir-fry the vegetables for 5-6 minutes until they become tender-crisp.

Step 7

Add the cooked rice, chopped green onions, and frozen peas to the skillet. Stir well to combine all ingredients, then add the low-sodium soy sauce, stirring to coat the rice and vegetables evenly.

Step 8

Gently fold the sliced egg whites back into the mixture, stirring until everything is heated through evenly. Season with additional salt and black pepper to taste if needed.

Step 9

Serve the low-fat Chinese fried rice hot, garnishing with additional chopped green onions if desired.

Nutrition Facts

Serving size	(1918.2g)

Amount per serving	% Daily Value*
Calories	836.7

Total Fat 18.9g	0%
Saturated Fat 3.0g	0%
Polyunsaturated Fat 5.9g
Cholesterol 0mg	0%
Sodium 1912.4mg	0%
Total Carbohydrate 131.9g	0%
Dietary Fiber 18.9g	0%
Total Sugars 17.2g
Protein 37.8g	0%

Vitamin D 0IU	0%
Calcium 238.7mg	0%
Iron 7.8mg	0%
Potassium 1297.7mg	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: 20.0%

Protein: 17.8%

Carbs: 62.2%