Low Fat Thai Fried Rice

Elevate your weeknight dinner with this vibrant and wholesome Low Fat Thai Fried Rice, a healthy spin on the classic takeout favorite. Packed with fragrant jasmine rice, fresh veggies like carrots, bell peppers, and peas, and infused with bold flavors from garlic, ginger, and a tangy lime-soy-fish sauce blend, this dish is as nutritious as it is delicious. By swapping in egg whites and just a touch of heart-healthy oil, this recipe delivers indulgent taste with significantly less fat. Perfect for meal prep, the use of cold, day-old rice ensures the ideal texture for frying. Ready in just 25 minutes, serve it as a stand-alone meal or pair it with your favorite Thai-inspired sides for a truly satisfying, guilt-free feast.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 3 cups Cooked jasmine rice (preferably cold)
• 3 large Egg whites
• 3 tablespoons Low-sodium soy sauce
• 1 tablespoon Fish sauce
• 1 tablespoon Lime juice (freshly squeezed)
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, minced
• 3 stalks Green onions, sliced
• 1 medium Carrot, finely diced
• 1 medium Red bell pepper, diced
• 1 cup Frozen peas, thawed
• 2 tablespoons Cilantro, chopped
• 1 teaspoon Canola oil or avocado oil
• 1 teaspoon Thai chili or red pepper flakes (optional, for spice)

Directions

Step 1

Prepare the jasmine rice ahead of time and refrigerate it overnight if possible. Cold, day-old rice works best for fried rice recipes.

Step 2

In a small bowl, whisk together the low-sodium soy sauce, fish sauce, and lime juice. Set aside.

Step 3

Heat a non-stick skillet or wok over medium-high heat and add the teaspoon of oil. Swirl to coat the pan.

Step 4

Add the minced garlic and ginger. Stir-fry for 30 seconds until fragrant, being careful not to burn them.

Step 5

Add the diced carrot and red bell pepper to the skillet. Stir-fry for 2-3 minutes until the vegetables begin to soften.

Step 6

Push the vegetables to one side of the skillet and pour the egg whites into the empty space. Scramble the egg whites until they are fully cooked, then mix them back with the vegetables.

Step 7

Add the cold jasmine rice to the skillet and break up any clumps with a spatula. Stir-fry the mixture for 2-3 minutes until the rice is heated through.

Step 8

Pour the soy sauce mixture over the rice and stir well to evenly coat everything.

Step 9

Gently fold in the thawed peas and sliced green onions. Cook for another 1-2 minutes until the peas are warmed through.

Step 10

Taste and adjust seasoning if needed. Add the optional Thai chili or red pepper flakes for a spicy kick.

Step 11

Remove from heat and garnish with fresh chopped cilantro before serving. Enjoy your healthy Low Fat Thai Fried Rice!

Nutrition Facts

Serving size	(1306.9g)

Amount per serving	% Daily Value*
Calories	1407.6

Total Fat 8.2g	0%
Saturated Fat 1.1g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2984.1mg	0%
Total Carbohydrate 280.2g	0%
Dietary Fiber 19.9g	0%
Total Sugars 21.3g
Protein 53.0g	0%

Vitamin D 0IU	0%
Calcium 239.3mg	0%
Iron 7.8mg	0%
Potassium 1569.9mg	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: 5.2%

Protein: 15.1%

Carbs: 79.7%