Healthy Fried Brown Rice Recipe

soy sauce

🥗Healthier: low-sodium soy sauce

💰Cheaper: tamari

Low-sodium soy sauce reduces sodium intake while tamari is gluten-free.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier, while canola oil is often cheaper.

eggs

🥗Healthier: tofu

💰Cheaper: egg substitute

Tofu is a plant-based protein alternative.

brown rice

🥗Healthier: quinoa

💰Cheaper: white rice

Quinoa is higher in protein, while white rice is often less expensive.

In a bowl, whisk the eggs and season with a pinch of salt and pepper.

Heat a large non-stick wok or deep skillet over high heat. When hot spray with cooking spray, add the eggs and quickly scramble. When the eggs are cooked through, remove them from the pan and set aside.

Let the wok get hot. Add the oil and cook the onion and scallion whites 30 seconds, add the garlic and ginger and cook 1 more minute until fragrant.

Stir in the rice, cauliflower, peas and carrots and toss well, spread over the surface of the wok and cook undisturbed about 3 minutes. Toss and cook another 2 minutes, undisturbed.

Pour in the soy sauce and sesame oil, stir and cook 1 minute, add the egg and scallions greens, cook 30 seconds, remove from heat and serve right away.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens