Want to spice up your weekly meal plan? This is one of my all time FAVORITE healthy recipes! Un-fried Fried Rice Recipe by Elizabeth Rider Typically made with white rice, restaurants make fried rice by adding loads of oil to it then fry it in a skillet to get a crispy texture. While that might taste good, its really unhealthy and hard on your digestive system. So, I decide to take change up the preparation and some of the ingredients and prepare it in a healthy way. My version isnt fried at all, but I couldnt think of another name to call it that would let you know what it is so Im calling it Healthy Un-Fried Veggie Fried Rice, or just Healthy Fried Rice. Fried rice has such a distinct flavor; I think its just as good the un-fried way. This is also such a good way to use up any cooked brown rice you have left over from other dishes. This dish is full of healthy fiber, protein, good fat and good carbs, and is loaded with vitamins, minerals and antioxidants. Your whole body will thank you for it. Healthy Fried Rice Recipe Prep time: 45 minutes if preparing brown rice, 10 minutes if already prepared Cook time: 10 minutes Serves: 2-4 (can easily be doubled) Use organic ingredients whenever possible. Ingredients: 1 tablespoon avocado oil (or other healthy cooking oil), divided 3 large eggs 5-6 scallions (aka green onions), root and 2 inches of green top removed, chopped (about 1/2 cup) 1 large carrot, shredded or julienned (about 1/2 cup) 1/2 cup frozen peas 2 cups cooked brown rice 3 tablespoons organic tamari* or low sodium soy sauce 1 teaspoon rice vinegar (no sugar added) 1 teaspoon toasted sesame oil 1/2 teaspoon freshly grated ginger sea salt fresh cracked black pepper Recipe: Heat 1/2 tablespoon avocado oil over medium heat. In a mixing bowl, whisk the eggs into a uniform mixture until well combine and season with a small pinch of sea salt and fresh black pepper. Add the eggs to the pan and scramble. Once cooked remove the scrambled eggs from the pan to a plate and reserve for later. Add the remaining 1/2 tablespoon avocado oil to the pan over medium heat; add the scallions and carrot and sauté 3-4 minutes until softened. Add the frozen peas to the pan, then add the rice, tamari, rice vinegar, toasted sesame oil and ginger. Stir well to combine, the heat from the pan will quickly defrost the peas. Turn off the heat and stir in the scrambled eggs. Season with a pinch of sea salt if needed--it will depend on the sodium content of the tamari and other ingredients. Turn the heat to low and cook another 5 minutes until the entire dish is warmed through. Water chestnuts, bean sprouts, edamame and just about any other veggie you like would also be a delicious addition to this dish. *Tamari is gluten-free soy sauce and tastes just like regular soy sauce. You can find it in the ethnic aisle of most grocery stores or at an Asian market. Happy Cooking! Elizabeth :)
Posted on: Sun, 26 Jan 2014 18:12:01 +0000
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