Low Sodium Fried Brown Rice

Elevate your weeknight meals with this Low Sodium Fried Brown Rice, a healthier twist on a classic takeout favorite! Packed with hearty brown rice, vibrant veggies like carrots, bell peppers, and peas, and subtly seasoned with low-sodium soy sauce, this dish delivers bold flavor without the extra salt. Perfectly scrambled eggs and a hint of garlic add depth, while a drizzle of optional sesame oil infuses a fragrant finish. With simple prep and just 30 minutes of cook time, this one-pan recipe is ideal for busy schedules and makes a wholesome, satisfying choice for meal prep or family dinners. Serve it hot, garnished with fresh green onions, for a wholesome and flavor-packed meal.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups Brown rice
• 4 cups Water
• 3 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 2 medium Carrots, diced
• 1 medium Bell pepper, diced
• 1 cup Frozen peas
• 3 Eggs, beaten
• 3 tablespoons Low sodium soy sauce
• 3 stalks Green onions, chopped
• 0.5 teaspoons Ground black pepper
• 1 teaspoons Sesame oil (optional)

Directions

Step 1

Begin by cooking the brown rice. In a medium saucepan, bring 4 cups of water to a boil. Add the 2 cups of brown rice, reduce the heat to low, cover, and let it simmer for around 30 minutes or until the water is absorbed and the rice is tender.

Step 2

Once the rice is cooked, remove it from heat and let it sit covered for 5 minutes. Then, fluff the rice with a fork and set it aside to cool.

Step 3

In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the beaten eggs and scramble them until they are fully cooked. Remove the scrambled eggs from the pan and set them aside.

Step 4

Add the remaining 2 tablespoons of olive oil to the same skillet. Sauté the chopped onion and minced garlic until fragrant and translucent, about 2-3 minutes.

Step 5

Add the diced carrots and bell pepper to the skillet. Cook until the vegetables are tender, about 5-7 minutes. Stir occasionally to ensure even cooking.

Step 6

Add the cooled brown rice to the skillet with the vegetables, and stir to combine everything well.

Step 7

Pour the low sodium soy sauce over the rice and vegetables, and stir to ensure the soy sauce is evenly distributed.

Step 8

Add the frozen peas and stir-fry for another 3-4 minutes until the peas are heated through.

Step 9

Return the scrambled eggs to the skillet, breaking them into smaller pieces as you mix them with the rice and vegetables.

Step 10

Season with ground black pepper, and drizzle the optional sesame oil for additional flavor if desired.

Step 11

Garnish with chopped green onions before serving. Serve the fried brown rice hot.

Nutrition Facts

Serving size	(2217.7g)

Amount per serving	% Daily Value*
Calories	1404.8

Total Fat 66.9g	0%
Saturated Fat 12.8g	0%
Polyunsaturated Fat 4.0g
Cholesterol 555mg	0%
Sodium 2103.1mg	0%
Total Carbohydrate 160.0g	0%
Dietary Fiber 26.2g	0%
Total Sugars 29.3g
Protein 47.0g	0%

Vitamin D 120IU	0%
Calcium 364.1mg	0%
Iron 10.3mg	0%
Potassium 1994.7mg	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: 42.1%

Protein: 13.1%

Carbs: 44.8%