Heart Healthy Stir-Fried Rice

(5.0)
By Adam Fisher
Published 1/4/2023
Dietitian Reviewed: Christina Wright, RD, LDN
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Vegetarian
Heart Healthy Stir-Fried Rice

Perfect as an entrée or a side dish, our healthy Stir-Fried Rice is a deliciously versatile dish the whole family will enjoy. Fluffy brown rice boosted with zesty ginger and paired with brightly colored peas and carrots make for a nutritious Asian-inspired recipe.

Total Time
15 minutes
Servings
6
Calories
188
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Ingredients

Recipe yields 6 servings

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How to Make Stir-Fried Rice

  1. Step 1

    Heat 1 tablespoon oil in a wok or large heavy pan over high heat. Add half of the rice and cook, tossing occasionally, until starting to crisp, about 3 minutes (Don’t overcook at this stage or the rice will dry out). Remove the rice to a plate, then repeat with one more tablespoon of oil and the rest of the rice. Add the second batch of rice to the plate.

  2. Step 2

    Add 2 teaspoons of oil to the skillet with the thinly sliced white scallion and carrot, and ½ teaspoon kosher salt. Cook, stirring constantly, until the vegetables have softened and are slightly browned, 3-4 minutes. Add minced garlic and ginger and cook another minute, tossing constantly so they don’t burn, then add the rice back into the pan with the soy sauce, green scallions, and peas and toss until combined, about 30 seconds.

  3. Step 3

    Push the rice mixture to the edges of the pan and add the remaining 1 teaspoon oil to the center of the pan. Crack in both eggs. Moving quickly, scramble the eggs in the center of the pan until they form curds, then toss with the rice to incorporate.

  4. Step 4

    Taste and add additional salt or soy sauce to taste.

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Nutrition Facts

Serving Size:
2/3 cup rice

188
Calories
9
g
Fat
62
mg
Cholesterol
212
mg
Sodium
20
g
Carbs
1
g
Sat. Fat
2
g
Fiber
5
g
Protein
2
g
Sugars
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