Low Fat Fried Brown Rice

Transform your weeknight dinner routine with this flavorful and healthy Low Fat Fried Brown Rice, a satisfying twist on the classic takeout favorite. Made with hearty, nutty brown rice, colorful vegetables like carrots, bell peppers, and peas, and lightly seasoned with low-sodium soy sauce, this recipe delivers a nutritious and delicious meal packed with comforting flavors. Featuring only a teaspoon each of sesame and vegetable oil, it keeps the fat content to a minimum without sacrificing the crispy, savory goodness you love in fried rice. Protein-packed scrambled eggs and aromatic garlic and ginger round out this dish, making it a complete, guilt-free option perfect for busy evenings. Quick to prepare with leftovers of rice from the night before, this wholesome dish is served piping hot and garnished with fresh green onions for that extra pop of flavor.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups brown rice
• 4 cups water
• 1 medium carrot
• 0.5 cup frozen peas
• 1 medium bell pepper
• 3 stalks green onions
• 2 large eggs
• 3 tablespoons low-sodium soy sauce
• 1 teaspoon sesame oil
• 1 teaspoon vegetable oil
• 2 cloves garlic
• 1 teaspoon ginger
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Start by rinsing the brown rice under cold water, then combine with 4 cups of water in a medium saucepan. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 30-35 minutes or until the rice is tender and the water is absorbed. Let it cool completely or preferably refrigerate overnight.

Step 2

Peel and dice the carrot into small cubes. Dice the bell pepper as well. Finely chop the green onions, and keep the white and green parts separate.

Step 3

Mince the garlic cloves and grate the ginger.

Step 4

In a small bowl, beat the eggs with a pinch of salt.

Step 5

Heat 1 teaspoon of vegetable oil in a large non-stick skillet over medium heat. Add the beaten eggs and scramble them until fully cooked, then transfer to a plate and set aside.

Step 6

Using the same skillet, add the diced carrot and bell pepper. Stir-fry for about 3-4 minutes or until they start to soften.

Step 7

Add minced garlic, grated ginger, and the white parts of the green onions to the skillet. Stir-fry for about 1 minute until fragrant.

Step 8

Add the cooked and cooled brown rice to the skillet. Drizzle with 1 teaspoon of sesame oil and stir-fry for 5 minutes, allowing the rice to heat through and slightly crisp up.

Step 9

Add frozen peas and scramble eggs back into the skillet. Stir to combine well with the rice mixture.

Step 10

Pour in the low-sodium soy sauce, sprinkle with salt and pepper, and stir everything together, cooking for an additional 2-3 minutes until the peas are heated through.

Step 11

Serve hot, garnished with the green parts of the green onions.

Nutrition Facts

Serving size	(1841.2g)

Amount per serving	% Daily Value*
Calories	917.7

Total Fat 32.3g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 8.7g
Cholesterol 372mg	0%
Sodium 2922.5mg	0%
Total Carbohydrate 124.0g	0%
Dietary Fiber 16.8g	0%
Total Sugars 12.8g
Protein 36.2g	0%

Vitamin D 82IU	0%
Calcium 251.2mg	0%
Iron 7.6mg	0%
Potassium 1037.9mg	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: 31.2%

Protein: 15.5%

Carbs: 53.2%