Heart-Healthy Egg Fried Rice

Elevate your weeknight meals with this vibrant and nutritious Heart-Healthy Egg Fried Rice, a modern spin on a beloved classic. Packed with wholesome ingredients like fiber-rich brown rice, colorful veggies, and protein-rich eggs, this dish is both satisfying and good for your heart. The recipe uses heart-friendly olive oil and a touch of sesame oil for depth of flavor, while low-sodium soy sauce helps keep it light yet savory. Fresh ginger and garlic infuse the rice with aromatic richness, complemented by crisp green peas, shredded carrots, and sweet red bell pepper for a vibrant medley of textures. Ready in just 40 minutes, this quick and easy fried rice is perfect as a standalone meal or served alongside your favorite entrees. Healthy never tasted so indulgent—try this guilt-free comfort food tonight!

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 cups brown rice
• 4 cups water
• 2 tablespoons olive oil
• 2 pieces large eggs
• 2 tablespoons low-sodium soy sauce
• 1 cup frozen green peas
• 1 cup red bell pepper, diced
• 1 cup carrot, shredded
• 3 pieces green onions, sliced
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1 teaspoon sesame oil
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Start by rinsing the brown rice under cold water to remove excess starch. Combine the rice with 4 cups of water in a pot, bring to a boil, cover, reduce the heat to low, and simmer for about 30-35 minutes or until fully cooked. Fluff with a fork and let it cool.

Step 2

In a large non-stick skillet or wok, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and ginger, sautéing for about 1 minute until fragrant.

Step 3

Add the diced red bell pepper, shredded carrot, and frozen peas to the skillet. Stir-fry for about 5 minutes until the vegetables are tender-crisp.

Step 4

Push the vegetables to one side of the skillet and add the remaining 1 tablespoon of olive oil. Crack the eggs into the empty space and scramble them until fully cooked.

Step 5

Add the cooked brown rice to the skillet and mix thoroughly with the eggs and vegetables. Pour in the low-sodium soy sauce and sprinkle with salt and black pepper, stirring to combine.

Step 6

Finish by stirring in the sliced green onions and drizzle with sesame oil. Mix well and allow the flavors to meld together, cooking for an additional 2 minutes.

Step 7

Serve hot and enjoy your Heart-Healthy Egg Fried Rice, or chill the leftovers for meals later in the week.

Nutrition Facts

Serving size	2085.8 grams (2085.8g)

Amount per serving	% Daily Value*
Calories	1255

Total Fat 57.30g	73%
Saturated Fat 10.50g	53%
Polyunsaturated Fat 8.50g
Cholesterol 372mg	124%
Sodium 1939mg	84%
Total Carbohydrate 151.90g	55%
Dietary Fiber 25.60g	91%
Total Sugars 26.70g
Protein 39.10g	78%

Vitamin D 80IU	400%
Calcium 318mg	24%
Iron 9mg	51%
Potassium 1788mg	38%

*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: 40.3%

Protein: 12.2%

Carbs: 47.5%