Healthy Fried Rice

Healthy Fried Rice

The other day, I found myself with a lot of leftover brown rice, and not wanting it to go to waste, I whipped up this recipe (took less than 20 minutes).  Another reason why you should make larger batches of grains or legumes early in the week…so you can easily add them to recipes later in the week.  And fried rice should actually use leftover rice that’s been chilled rather than fresh warm rice.  If you have leftover rice from takeout, that would work too.

Fried rice is actually pretty simple to make but most versions are loaded with butter.  Substituting coconut oil is great for your health and it also gives it a nice extra flavor and brown rice has way more nutrients that its white counterpart.  I added some veggie sausage that came in a tube, and I like the extra texture, but you could easily use regular sausage (not as healthy) or any other protein you’d like (shrimp, chicken, egg, etc).  I would just cook it separately and add it at the end with the rice so you can make sure it’s cooked thoroughly.

I’m also a HUGE fan of cilantro and love the way it tastes with Asian food, but if you’re a cilantro-hater, that could be omitted as well.  Basically, just use this recipe as a base and add whatever extra proteins or veggies that suit your fancy.  For the best texture, make sure that everything is finely diced to the size of a pea.

Healthy Fried Rice

Yields: 4

  • 2 large carrots, finely diced (size of a pea)
  • 1 clove garlic
  • 1/4 cup veggie sausage (optional)
  • 2 green onions, thinly sliced into rings
  • 1/4 cup frozen peas
  • 2 cups brown rice (cooked & chilled)
  • 1/2 tsp sesame oil
  • 1 tbsp tamari (or light sodium soy sauce)
  • pinch of sea salt
  • pinch of white pepper
  • 2 tbsp fresh cilantro, finely chopped

Chop all veggies. Add coconut oil to a pan on medium heat and add the carrots, garlic, and sausage. Cook for 5 minutes.

Add the green onions and frozen peas and cook for another 2-3 minutes.

Turn the heat down to low, add the sesame oil and brown rice. Heat up for another 2-3 minutes, stirring frequently.

Add the tamari, salt and pepper and mix well. Turn off the heat and mix in the cilantro when ready to serve.

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