Low Fat Riz Cantonais
Say hello to "Low Fat Riz Cantonais," a lighter twist on the classic Chinese-inspired fried rice that doesn't skimp on flavor. Packed with tender long-grain rice, vibrant veggies like peas and carrots, and protein-rich egg whites and lean ham, this health-conscious dish comes together in just 30 minutes. Flavored with aromatic garlic, ginger, and a touch of low-sodium soy sauce, this recipe delivers bold taste with fewer calories. The secret is in its smart swaps—like egg whites in place of whole eggs—and its simple sautéing technique, which ensures every ingredient is cooked to perfection. Perfect as a standalone meal or a flavorful side dish, this low-fat fried rice is a guilt-free treat for all the family. It's time to upgrade your weeknight dinner rotation with this quick, satisfying, and waistline-friendly recipe!
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Ingredients
- 200 grams long-grain white rice
- 400 milliliters water
- 3 large egg whites
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon vegetable oil
- 100 grams frozen peas
- 1 medium, diced carrot
- 2 stalks, sliced green onions
- 75 grams, diced cooked lean ham
- 1 clove, minced garlic
- 1 teaspoon, minced ginger
- 0.5 teaspoon black pepper
Directions
Step 1
Rinse the rice under cold water until the water runs clear. Place the rice in a medium-sized pot with the water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes until the water is absorbed and the rice is tender.
Step 2
Spread the cooked rice on a baking sheet to cool for about 5 minutes, which will also help prevent clumping.
Step 3
In a small bowl, beat the egg whites with 1 tablespoon of the low-sodium soy sauce. Heat a non-stick frying pan over medium heat and add half a tablespoon of vegetable oil. Pour in the egg whites, stirring lightly, and cook until they are just set. Remove from the pan and set aside.
Step 4
In the same frying pan, add the remaining vegetable oil and sauté the garlic and ginger for 30 seconds until fragrant.
Step 5
Add the diced carrot and cook for 2-3 minutes until slightly softened. Add the peas, green onions, and diced ham, and continue to cook for an additional 2 minutes.
Step 6
Add the cooled rice to the pan and stir everything together. Pour the remaining soy sauce and black pepper over the rice mixture and stir to combine.
Step 7
Return the cooked egg whites to the pan, breaking them into small pieces with your spatula. Mix everything well and stir-fry for another 2-3 minutes until everything is heated through.
Step 8
Serve the Low Fat Riz Cantonais immediately with extra sliced green onions as garnish if desired.
Nutrition Facts
| Serving size | (1045.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 697.5 |
| Total Fat 18.5g | 0% |
| Saturated Fat 3.4g | 0% |
| Polyunsaturated Fat 8.4g | |
| Cholesterol 42.5mg | 0% |
| Sodium 2745.0mg | 0% |
| Total Carbohydrate 86.6g | 0% |
| Dietary Fiber 8.9g | 0% |
| Total Sugars 10.2g | |
| Protein 46.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 132.1mg | 0% |
| Iron 7.2mg | 0% |
| Potassium 948.8mg | 0% |
Source of Calories