Un Fried Brown Rice Good for You
Transform your weeknight dinner routine with "Un Fried Brown Rice Good for You," a healthy twist on classic fried rice that's bursting with wholesome ingredients and bold flavors. This quick and easy recipe features nutrient-packed brown rice, vibrant veggies like carrots and peas, and protein-rich scrambled eggs, all lightly seasoned with low-sodium soy sauce and aromatic toasted sesame oil. Ready in just 30 minutes, this guilt-free dish skips the heavy frying in favor of a light sauté, making it perfect for clean eating or a post-workout meal. Topped with fresh scallions and a dash of pepper, it’s a satisfying, one-pan wonder that’s both nutritious and delicious!
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Ingredients
- 3 cups brown rice (cooked and cooled)
- 1 tablespoon olive oil
- 1 medium yellow onion (diced)
- 3 cloves garlic (minced)
- 1 medium carrot (diced)
- 1 cup frozen peas
- 2 large eggs (beaten)
- 3 tablespoons low-sodium soy sauce
- 1 teaspoon toasted sesame oil
- 3 stalks scallions (sliced)
- 1 dash ground black pepper (optional)
Directions
Step 1
Heat 1 tablespoon of olive oil in a large skillet or wok over medium heat.
Step 2
Add the diced onion and cook for 2-3 minutes until it starts to soften.
Step 3
Stir in the minced garlic and diced carrot. Cook for another 3-4 minutes until the carrots begin to tenderize.
Step 4
Push the vegetables to one side of the skillet and pour the beaten eggs into the empty space. Allow them to cook for 1-2 minutes, then scramble them gently until fully set.
Step 5
Mix the cooked eggs with the vegetables, then add the cooked and cooled brown rice to the skillet.
Step 6
Pour the low-sodium soy sauce over the rice and stir well to combine all ingredients.
Step 7
Toss in the frozen peas and continue cooking for 2-3 minutes until they are heated through.
Step 8
Drizzle the toasted sesame oil over the rice and gently mix to distribute the flavor.
Step 9
Sprinkle the sliced scallions on top and add a dash of ground black pepper if desired. Serve warm.
Nutrition Facts
| Serving size | 1244.2 grams (1244.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1259 |
| Total Fat 35.10g | 45% |
| Saturated Fat 7.20g | 36% |
| Polyunsaturated Fat 1.30g | |
| Cholesterol 370mg | 123% |
| Sodium 1744mg | 76% |
| Total Carbohydrate 194.70g | 71% |
| Dietary Fiber 25.50g | 91% |
| Total Sugars 25.70g | |
| Protein 46.10g | 92% |
| Vitamin D 80IU | 400% |
| Calcium 245mg | 19% |
| Iron 9mg | 52% |
| Potassium 1401mg | 30% |
Source of Calories