Low Fat Special Fried Rice
Savor the flavors of a classic takeout favorite with a healthy twist through this Low Fat Special Fried Rice! Packed with nutritious cooked brown rice, protein-rich egg whites, and a colorful medley of diced carrots, peas, and green onions, this lightened-up dish is perfect for those watching their waistline without compromising on taste. A touch of sesame oil and low-sodium soy sauce brings a subtle depth of flavor, while lean protein options like diced chicken breast or firm tofu make it satisfyingly filling. Ready in just 25 minutes, this quick and easy recipe is cooked with minimal oil, making it a must-try for anyone looking for a wholesome, low-fat dinner idea. Garnish with fresh green onions for a vibrant finish and enjoy a guilt-free meal that’s perfect for busy weeknights or meal prep!
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Ingredients
- 3 cups Cooked brown rice
- 4 pieces Egg whites
- 1 cup Carrots, diced
- 0.5 cup Frozen peas
- 3 stalks Green onions, sliced
- 2 cloves Garlic, minced
- 2 tablespoons Low-sodium soy sauce
- 1 teaspoon Sesame oil
- 1 cup Cooked chicken breast or firm tofu, diced
- 2 sprays Cooking spray
- 0.25 teaspoon Ground white pepper (optional)
Directions
Step 1
Heat a large non-stick skillet or wok over medium heat and lightly coat it with cooking spray.
Step 2
Pour the egg whites into the skillet and cook, stirring gently, until they are fully set. Remove from the skillet and set aside.
Step 3
Add the sesame oil to the skillet and sauté the garlic for about 30 seconds until fragrant.
Step 4
Add the diced carrots to the skillet and stir-fry for 3-4 minutes until they begin to soften.
Step 5
Stir in the peas and cook for an additional 2 minutes.
Step 6
Increase the heat slightly and add the cooked brown rice to the skillet, stirring constantly to combine with the vegetables.
Step 7
Return the cooked egg whites to the skillet and add the diced chicken or tofu.
Step 8
Drizzle the low-sodium soy sauce over the rice mixture, stirring well to coat evenly.
Step 9
Sprinkle in the white pepper if using, and adjust the seasoning if necessary.
Step 10
Top with sliced green onions and serve hot.
Nutrition Facts
| Serving size | (1271.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1484.0 |
| Total Fat 29.8g | 0% |
| Saturated Fat 6.1g | 0% |
| Polyunsaturated Fat 8.0g | |
| Cholesterol 212.5mg | 0% |
| Sodium 2685.8mg | 0% |
| Total Carbohydrate 183.2g | 0% |
| Dietary Fiber 18.5g | 0% |
| Total Sugars 13.8g | |
| Protein 118.4g | 0% |
| Vitamin D 12.5IU | 0% |
| Calcium 172.4mg | 0% |
| Iron 9.3mg | 0% |
| Potassium 2119.2mg | 0% |
Source of Calories