Heart-Healthy Garlic Fried Rice

Elevate your mealtime with this delightful and nutritious Heart-Healthy Garlic Fried Rice, a wholesome twist on the classic favorite! Featuring fiber-rich brown rice, fragrant garlic, and vibrant veggies like peas, carrots, and green onions, this recipe is packed with nutrients to support heart health. Lightly seasoned with low-sodium soy sauce and a touch of sesame oil, it delivers bold flavor without compromising your wellness goals. Eggs add a boost of protein, while olive oil spray keeps it light and low in saturated fats. Quick to prepare in under 35 minutes, this easy-to-make fried rice is an ideal side dish or even a satisfying main course. Perfect for anyone looking for a healthier version of classic comfort food, this recipe is a must-try for mindful eaters.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 cups Brown rice
• 4 cups Water
• 5 cloves Garlic cloves, minced
• 3 tablespoons Low-sodium soy sauce
• 1 cup Frozen peas
• 1 medium Carrot, finely diced
• 2 stalks Green onions, sliced
• 2 Eggs
• 1 teaspoon Sesame oil
• 0 Olive oil spray
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the brown rice under cold water and drain well.

Step 2

In a medium saucepan, combine the rinsed brown rice with 4 cups of water. Bring to a boil over high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for about 20 minutes or until the rice is tender and the water is absorbed. Fluff with a fork and set aside.

Step 4

While the rice is cooking, prepare the vegetables: mince the garlic, dice the carrot, and slice the green onions.

Step 5

Spray a large non-stick pan with olive oil spray and preheat over medium heat.

Step 6

Add the minced garlic and sauté for about 30 seconds until fragrant.

Step 7

Add the diced carrot and frozen peas to the pan. Cook for 3-4 minutes, until the vegetables are tender yet crisp.

Step 8

Push the vegetables to the side of the pan and crack the eggs into the empty space.

Step 9

Scramble the eggs, stirring constantly until they are fully cooked and incorporated with the vegetables.

Step 10

Add the cooked brown rice to the pan, mixing thoroughly to combine with the vegetables and eggs.

Step 11

Drizzle in the low-sodium soy sauce and sesame oil, and sprinkle with black pepper. Stir everything together, ensuring the rice is evenly coated.

Step 12

Continue to cook for another 2-3 minutes, allowing the flavors to meld together.

Step 13

Remove from heat and stir in the sliced green onions.

Step 14

Serve warm as a nourishing side or main dish, perfect for supporting a healthy heart.

Nutrition Facts

Serving size	1774.8 grams (1774.8g)

Amount per serving	% Daily Value*
Calories	927

Total Fat 28.20g	36%
Saturated Fat 6.10g	31%
Polyunsaturated Fat 5.80g
Cholesterol 372mg	124%
Sodium 1741mg	76%
Total Carbohydrate 131.20g	48%
Dietary Fiber 18.20g	65%
Total Sugars 14.10g
Protein 39.70g	79%

Vitamin D 82IU	410%
Calcium 259mg	20%
Iron 8mg	46%
Potassium 1010mg	21%

*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: 27.1%

Protein: 16.9%

Carbs: 56.0%