Low Fat Crispy Rice

Discover the perfect balance of flavor and health with this Low Fat Crispy Rice recipe, a deliciously light twist on a classic fried rice dish. Made with wholesome brown rice, vibrant vegetables like carrots, peas, and green onions, and seasoned with aromatic garlic, ginger, and low-sodium soy sauce, this dish is packed with both nutrition and taste. The key to its irresistibly crispy texture lies in lightly pan-frying the rice until golden, using just a spray of olive oil to keep things low fat. Fluffy egg whites add a hit of protein, while a sprinkling of sesame seeds brings a nutty, flavorful finish. With minimal oil and no heavy sauces, this quick and easy recipe is perfect as a healthy side dish or a light main meal. Ready in under 40 minutes, it’s an ideal choice for busy weeknight dinners or meal prep for the week.

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 1 spray olive oil spray
• 2 tablespoons low-sodium soy sauce
• 3 green onions
• 2 medium carrots
• 0.5 cup frozen peas
• 2 cloves garlic
• 1 teaspoon ginger
• 2 egg whites
• 1 tablespoon sesame seeds
• 0 to taste salt

Directions

Step 1

Rinse the brown rice under cold water to remove excess starch. In a medium saucepan, bring 2 cups of water to a boil. Add the rice, reduce the heat to low, cover, and simmer for about 25 minutes until the water is absorbed and the rice is cooked. Remove from heat and let it cool slightly.

Step 2

While the rice is cooking, finely chop the green onions, peel and grate the carrots, mince the garlic, and grate or finely mince the ginger.

Step 3

In a large non-stick skillet, lightly spray olive oil and heat over medium heat. Add the garlic and ginger, sautéing for 1 minute until fragrant.

Step 4

Stir in the green onions and carrots, cooking for another 2–3 minutes until the vegetables are slightly softened.

Step 5

Add the cooked rice to the skillet and spread it out evenly. Increase the heat to medium-high and cook without stirring for 3–5 minutes to allow the rice to become slightly crispy on the bottom.

Step 6

Beat the egg whites slightly and pour them over the rice. Stir quickly to cook and distribute the egg whites evenly through the rice. Cook for another 2 minutes.

Step 7

Add the frozen peas, soy sauce, and salt to taste. Stir everything well and cook for an additional 2–3 minutes until the peas are heated through and the flavors are combined.

Step 8

Remove from heat. Garnish with sesame seeds before serving. Serve hot as a side or light main dish.

Nutrition Facts

Serving size	(1055.3g)

Amount per serving	% Daily Value*
Calories	472.9

Total Fat 7.8g	0%
Saturated Fat 1.2g	0%
Polyunsaturated Fat 2.2g
Cholesterol 0mg	0%
Sodium 3601.3mg	0%
Total Carbohydrate 80.1g	0%
Dietary Fiber 13.7g	0%
Total Sugars 13.2g
Protein 24.7g	0%

Vitamin D 0IU	0%
Calcium 165.4mg	0%
Iron 4.7mg	0%
Potassium 997.7mg	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: 14.3%

Protein: 20.2%

Carbs: 65.5%