Healthy Fried Rice

Elevate your weeknight dinners with this Healthy Fried Rice—a wholesome twist on a takeout favorite that's packed with vibrant vegetables and nutritious ingredients. Featuring hearty brown rice, crisp carrots, fresh broccoli, and tender peas, this recipe comes together in just 30 minutes for a quick and satisfying meal. The low-sodium soy sauce and toasted sesame oil infuse the dish with rich umami flavors, while scrambled eggs and aromatic garlic and ginger add extra layers of texture and taste. Perfect for meal prep or a light family dinner, this veggie-loaded fried rice is as versatile as it is delicious. Garnished with fresh green onions for a burst of freshness, it's an easy, crave-worthy way to enjoy a healthy spin on comfort food.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 3 cups cooked brown rice
• 2 medium carrots
• 1 cup frozen peas
• 1 cup broccoli florets
• 2 large eggs
• 3 stalks green onions
• 3 tablespoons soy sauce (low-sodium)
• 1 tablespoon toasted sesame oil
• 2 tablespoons olive oil
• 3 cloves garlic
• 1 teaspoon ginger
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Finely dice the carrots and chop the broccoli florets into small pieces. Mince the garlic and grate the ginger. Set aside the frozen peas so they begin to thaw.

Step 2

Slice the green onions, separating the whites from the greens (reserve the greens for garnish).

Step 3

In a large skillet or wok, heat 1 tablespoon of olive oil over medium heat. Crack the eggs into the pan and scramble them until set. Remove the eggs and set them aside on a plate.

Step 4

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the carrots, broccoli, garlic, ginger, and the whites of the green onions. Sauté for 5-7 minutes or until the vegetables are tender.

Step 5

Add the cooked brown rice to the skillet and stir to combine with the vegetables. Cook for 2-3 minutes, stirring occasionally.

Step 6

Push the rice and vegetables to one side of the skillet. Pour the sesame oil into the empty side and add the soy sauce. Stir everything together, ensuring the sauce is evenly distributed.

Step 7

Add the scrambled eggs and frozen peas to the skillet. Stir to combine all the ingredients and cook for an additional 2 minutes until everything is heated through.

Step 8

Season with salt and black pepper to taste. Turn off the heat and sprinkle the green onions on top as garnish.

Step 9

Serve warm and enjoy this healthy and flavorful fried rice!

Nutrition Facts

Serving size	1213.1 grams (1213.1g)

Amount per serving	% Daily Value*
Calories	1496

Total Fat 58.20g	75%
Saturated Fat 11.10g	55%
Polyunsaturated Fat 4.90g
Cholesterol 372mg	124%
Sodium 3549mg	154%
Total Carbohydrate 198.90g	72%
Dietary Fiber 25.00g	89%
Total Sugars 19.30g
Protein 46.10g	92%

Vitamin D 82IU	410%
Calcium 252mg	19%
Iron 10mg	57%
Potassium 1930mg	41%

*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: 34.8%

Protein: 12.3%

Carbs: 52.9%