Heart Healthy Stir-Fried Rice Recipe

               
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.
Bread icon
Ingredients
Recipe yields 6 servings
3 Tbsp canola oil, divided
2 cups cooked brown rice
5 scallions, thinly sliced
1 small carrot, cut into bite-size pieces
1/2 tsp Kosher salt
3 garlic cloves, minced
3/4 inch fresh ginger, peeled and minced
1 Tbsp low-sodium soy sauce (gluten-free if needed)
1/2 cup frozen peas
2 large eggs
Play icon
Directions
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.

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.

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.

Step 4

Taste and add additional salt or soy sauce to taste.

Time: 15 minutes
Servings: 6
Calories: 188
Make this for: Gluten Free Healthy Kids
Play icon
Nutrition facts
Serving Size: 2/3 cup rice
Per serving:
calories:188
total fat:9g
sat fat:1g
cholesterol:62mg
sodium:212mg
total carb:20g
fibers:2g
sugars:2g
proteins:5g

You might also like

Welcome to Health eCooks™! We cook your favorite foods healthier!

Health eCooks™ showcases hundreds of chef-tested and dietitian-reviewed recipes that are as nutritious as they are delicious. A subsidiary of Baldwin Publishing, Inc., our healthy recipes have been viewed by millions of people on over 900 health websites and in 450,000 healthy cookbooks. Our goal is to inspire you with recipes that aren’t just good for you—they taste good, too!

Who are we?

We are professional chefs, registered dietitians and food editors and for more than two decades we’ve created healthy recipes and how-to-cook videos. We’ve published nearly half a million healthy cookbooks for the medical brands Americans trust with their lives.

Chef-tested recipes

| Every recipe has been tested (and tasted!) by professional chefs in our Health eCooks™ test kitchen.

Dietitian-reviewed recipes

| All recipes carry a stamp of approval by registered dietitians who ensure they adhere to rigorous health and medical standards.

We make it easy so you can cook it healthy!

Recipe Reviews
Reviews for  Stir-Fried Rice

Leave a Reply

Your email address will not be published. Required fields are marked *

Heart Healthy Stir-Fried Rice Recipe

Ingredients
Recipe yields 6 servings
3 Tbsp canola oil, divided
2 cups cooked brown rice
5 scallions, thinly sliced
1 small carrot, cut into bite-size pieces
1/2 tsp Kosher salt
3 garlic cloves, minced
3/4 inch fresh ginger, peeled and minced
1 Tbsp low-sodium soy sauce (gluten-free if needed)
1/2 cup frozen peas
2 large eggs
Directions
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.

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.

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.

Step 4

Taste and add additional salt or soy sauce to taste.

Share to Email