Low Fat Vegetable Fried Rice

Elevate your weeknight dining with this Low Fat Vegetable Fried Rice, a wholesome spin on a classic takeout favorite. Made with hearty brown rice, a colorful medley of carrots, red bell pepper, and frozen peas, and infused with the bold flavors of garlic, fresh ginger, and low-sodium soy sauce, this dish is as nutritious as it is delicious. Perfect for meal prep or a quick dinner under 30 minutes, it skips the heavy oils, using a splash of sesame oil and vegetable broth instead for light, airy cooking. Garnished with green onions and optional sesame seeds, this vibrant one-pan meal is a satisfying, low-fat option that doesn’t skimp on flavor. Whether served as a standalone dish or paired with your favorite protein, it’s a healthy and flavor-packed alternative to traditional fried rice.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 cups cooked Brown rice
• 1 cup diced Carrots
• 1 cup Frozen peas
• 1 medium, diced Red bell pepper
• 4 stalks, sliced Green onion
• 3 cloves minced Garlic
• 1 teaspoon grated Fresh ginger
• 3 tablespoons Low-sodium soy sauce
• 2 teaspoons Rice vinegar
• 1 teaspoon Sesame oil
• 2 tablespoons Water or vegetable broth
• 0.25 teaspoons Salt
• 0.25 teaspoons Black pepper
• 1 teaspoon (for garnish) Optional sesame seeds

Directions

Step 1

Cook the brown rice according to the package instructions, ensuring it is slightly cooled before adding to the dish. Leftover rice works best.

Step 2

Prepare all the vegetables by dicing the carrots, bell pepper, and slicing the green onions. Mince the garlic and grate the ginger.

Step 3

In a large non-stick skillet or wok, heat 2 tablespoons of water or vegetable broth over medium heat. Add the carrots and cook for 3 minutes, stirring occasionally.

Step 4

Add the bell pepper, frozen peas, garlic, and ginger to the skillet. Stir-fry for another 3-4 minutes until the vegetables are tender but still crisp.

Step 5

Add the cooked brown rice to the skillet and mix thoroughly with the vegetables.

Step 6

Drizzle the soy sauce, rice vinegar, and sesame oil over the rice. Stir well to ensure all ingredients are evenly coated. Add salt and black pepper to taste.

Step 7

Continue to cook for another 3-4 minutes, stirring constantly, until the rice is heated through and slightly crispy in spots.

Step 8

Remove from heat and garnish with fresh green onions and optional sesame seeds. Serve immediately and enjoy!

Nutrition Facts

Serving size	(974.0g)

Amount per serving	% Daily Value*
Calories	867.8

Total Fat 20.7g	0%
Saturated Fat 3.3g	0%
Polyunsaturated Fat 6.0g
Cholesterol 0mg	0%
Sodium 2334.3mg	0%
Total Carbohydrate 145.4g	0%
Dietary Fiber 23.6g	0%
Total Sugars 22.2g
Protein 29.8g	0%

Vitamin D 0IU	0%
Calcium 219.4mg	0%
Iron 8.0mg	0%
Potassium 1441.6mg	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: 21.0%

Protein: 13.4%

Carbs: 65.6%