Heart-Healthy Fried Rice with Egg

Elevate your weeknight dinner with this Heart-Healthy Fried Rice with Egg—a wholesome and flavorful twist on a takeout classic! Packed with nutritious ingredients like fiber-rich brown rice, colorful veggies, and protein-powered eggs, this recipe is as nourishing as it is delicious. Sautéed in heart-friendly extra virgin olive oil and seasoned with low-sodium soy sauce, this dish offers a savory blend of garlic, ginger, and sesame, all coming together in just 35 minutes. Fresh green onions and lightly toasted sesame seeds add the perfect finishing touch. Whether you're looking for an easy one-pan meal or a tasty way to eat healthier, this fried rice is a must-try! Perfect for meal prep or served piping hot, it’s a crowd-pleaser you’ll feel good about.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups brown rice
• 4 cups water
• 1 tablespoon extra virgin olive oil
• 2 large eggs
• 2 tablespoons low-sodium soy sauce
• 2 cloves garlic
• 1 teaspoon ginger
• 3 stalks green onions
• 1 cup frozen peas
• 1 medium carrot
• 1 medium red bell pepper
• 1 tablespoon sesame seeds

Directions

Step 1

Rinse the brown rice under cold water. In a medium saucepan, combine the brown rice with 4 cups of water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for about 30 minutes, or until the rice is tender and water is absorbed. Let it sit covered for 5 minutes, and then fluff with a fork.

Step 2

While the rice is cooking, prepare the vegetables: mince the garlic, grate the ginger, slice the green onions, dice the carrot, and chop the red bell pepper.

Step 3

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

Step 4

Add the carrot and red bell pepper to the pan, cooking until they start to soften, about 3 minutes.

Step 5

Push the vegetables to one side of the pan and crack the eggs into the empty side. Scramble the eggs gently until they are fully cooked.

Step 6

Add the cooked brown rice, frozen peas, and low-sodium soy sauce to the skillet with the vegetables and eggs. Stir everything together to combine, cooking for another 3 minutes or until everything is heated through.

Step 7

Sprinkle sliced green onions and sesame seeds over the fried rice, giving it a final stir.

Step 8

Serve hot, garnished with extra green onions or sesame seeds if desired.

Nutrition Facts

Serving size	1906.1 grams (1906.1g)

Amount per serving	% Daily Value*
Calories	992

Total Fat 33.30g	43%
Saturated Fat 6.90g	35%
Polyunsaturated Fat 2.10g
Cholesterol 372mg	124%
Sodium 1251mg	54%
Total Carbohydrate 136.20g	50%
Dietary Fiber 22.00g	79%
Total Sugars 18.50g
Protein 40.20g	80%

Vitamin D 82IU	410%
Calcium 267mg	21%
Iron 9mg	48%
Potassium 1281mg	27%

*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: 29.8%

Protein: 16.0%

Carbs: 54.2%