Heart-Healthy Special Fried Rice

Elevate your weeknight meals with this Heart-Healthy Special Fried Rice—a vibrant, nutritious spin on the classic takeout favorite. Loaded with wholesome ingredients like fiber-rich brown rice, a medley of colorful vegetables, and just a touch of heart-friendly olive oil and sesame oil, this recipe is as nourishing as it is satisfying. It’s seasoned with low-sodium soy sauce for a flavorful yet health-conscious twist, and you can customize it with optional protein like scrambled eggs or tofu for a vegan alternative. Ready in just 30 minutes, it’s a quick, one-pan meal perfect for busy evenings. Serve it warm and garnish with fresh cilantro for an extra pop of flavor—and enjoy a dish that’s hearty, healthy, and endlessly delicious!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 3 cups Cooked brown rice (cooled)
• 2 tablespoons Olive oil
• 2 cloves Garlic (minced)
• 1 medium Yellow onion (diced)
• 1 medium Carrot (diced)
• 1 medium Red bell pepper (diced)
• 0.5 cup Frozen green peas
• 3 tablespoons Low-sodium soy sauce or tamari
• 2 large Eggs (optional, for added protein; see note for substitution)
• 2 stalks Green onions (sliced thinly)
• 1 teaspoon Toasted sesame oil
• 0 Black pepper (to taste)
• 2 tablespoons Chopped cilantro (for garnish, optional)

Directions

Step 1

Heat 1 tablespoon of olive oil in a large nonstick or cast-iron skillet over medium heat.

Step 2

Add minced garlic and diced onion, cooking for 2-3 minutes until fragrant and slightly softened.

Step 3

Stir in the diced carrot and red bell pepper, cooking for another 5 minutes or until the vegetables are tender.

Step 4

Push the vegetables to one side of the skillet. If using eggs, add the remaining 1 tablespoon of olive oil to the empty side and scramble the eggs until fully cooked. Once done, mix the eggs with the vegetables. (For a vegan alternative, omit the eggs entirely or substitute with crumbled tofu.)

Step 5

Add the cooked brown rice to the skillet, breaking up any clumps with a spoon. Stir everything together and let it cook for 3-4 minutes to heat through.

Step 6

Sprinkle the frozen peas over the rice and mix well, allowing the peas to thaw as you stir.

Step 7

Drizzle in the low-sodium soy sauce and sesame oil, stirring to evenly coat the rice. Season with black pepper to taste.

Step 8

Remove from heat. Sprinkle the green onions on top and toss gently.

Step 9

Garnish with chopped cilantro if desired, and serve warm.

Nutrition Facts

Serving size	1301.8 grams (1301.8g)

Amount per serving	% Daily Value*
Calories	1346

Total Fat 48.90g	63%
Saturated Fat 9.60g	48%
Polyunsaturated Fat 2.70g
Cholesterol 372mg	124%
Sodium 1730mg	75%
Total Carbohydrate 189.20g	69%
Dietary Fiber 24.30g	87%
Total Sugars 26.00g
Protein 38.50g	77%

Vitamin D 82IU	410%
Calcium 251mg	19%
Iron 8mg	45%
Potassium 1802mg	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: 32.6%

Protein: 11.4%

Carbs: 56.0%