Low Fat Vegetable and Ham Fried Rice
Transform your weeknight meals with this irresistible Low Fat Vegetable and Ham Fried Rice—an easy, wholesome twist on a takeout classic! Packed with hearty brown rice, lean diced ham, and a colorful medley of frozen vegetables like peas, carrots, and green beans, this dish is a perfect balance of flavor and nutrition. Infused with the savory umami of low-sodium soy sauce and a hint of sesame oil, it’s cooked to perfection in just 15 minutes. The clever use of egg whites keeps the recipe light without sacrificing protein, while aromatic garlic and ginger elevate every bite. Whether you’re looking for a quick meal prep solution or a low-fat, high-flavor dinner, this fried rice recipe delivers satisfaction and simplicity in every serving. Serve it fresh from the skillet for a fast, family-friendly meal that’s as healthy as it is delicious.
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Ingredients
- 3 cups Cooked brown rice
- 1 cup Lean ham, diced
- 2 cups Frozen mixed vegetables (peas, carrots, corn, green beans)
- 3 tablespoons Low-sodium soy sauce
- 3 large Egg whites
- 2 teaspoons Garlic, minced
- 1 teaspoon Ginger, minced
- 2 stalks Green onions, sliced
- 1 teaspoon Sesame oil
- 1 tablespoon Vegetable oil or cooking spray
Directions
Step 1
Begin by preparing all ingredients: dice the ham, mince the garlic and ginger, slice the green onions, and measure out the frozen mixed vegetables and rice.
Step 2
In a large non-stick skillet or wok, heat the vegetable oil (or spray the pan with cooking spray for less fat) over medium-high heat.
Step 3
Add the minced garlic and ginger to the pan and sauté for 1 minute until fragrant.
Step 4
Stir in the diced ham and cook for 2–3 minutes until it is lightly browned.
Step 5
Add the frozen mixed vegetables and sauté them with the ham for an additional 3 minutes until heated through.
Step 6
Push the ham and vegetables to one side of the skillet. Pour the egg whites into the other side of the skillet and scramble them until fully cooked.
Step 7
Combine the scrambled egg whites with the ham and vegetables, mixing them evenly in the skillet.
Step 8
Add the cooked brown rice to the skillet, breaking up any clumps with a spatula or spoon, and stir everything together.
Step 9
Drizzle the soy sauce and sesame oil over the rice mixture, stirring well to evenly coat all the ingredients. Cook for another 3–4 minutes, letting the rice absorb the flavors and get lightly crispy at the bottom.
Step 10
Turn off the heat and add the sliced green onions, stirring them in gently.
Step 11
Serve immediately and enjoy your warm, low-fat vegetable and ham fried rice!
Nutrition Facts
| Serving size | (1512.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1750.0 |
| Total Fat 48.3g | 0% |
| Saturated Fat 9.6g | 0% |
| Polyunsaturated Fat 8.0g | |
| Cholesterol 118.3mg | 0% |
| Sodium 5836.3mg | 0% |
| Total Carbohydrate 226.7g | 0% |
| Dietary Fiber 27.1g | 0% |
| Total Sugars 26.9g | |
| Protein 95.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 176.2mg | 0% |
| Iron 12.6mg | 0% |
| Potassium 2229.4mg | 0% |
Source of Calories