I have been searching for a long time for a ‘healthy” fried rice recipe. Now we all know fried rice is not “fried” but rather cooked in a wok in quite a bit of oil, which boosts both the calorie and fat values. I wanted to create a fried rice that you could make vegetarian- or with beef, shrimp, pork or chicken – that had a significantly lower salt and fat profile. I think you will love this recipe! I make mine with beef, but feel free to substitute your favorite protein or veggie.
Fried Rice – The Healthy Way
3/4 pound Sirloin Steak, cut into small cubes (any type of steak works, flank is an excellent option)
3 tablespoons low sodium soy sauce (I use low sodium Tamari)
1 teaspoon dark soy sauce (adjust for taste)
dried red pepper flakes (to taste)
2 cups white or brown rice, cooked*
2 scallions, chopped and two more scallions chopped, reserved
two garlic cloves, minced
1/2 cup chopped carrot
1/2 cup chopped celery
Pam cooking spray
*I use white rice. I know brown rice is “healthier” but I also think brown rice changes the taste of food, and when you are eating healthier in general white rice is okay. Says me.
Spray Pam in a large non-stick skillet and heat until hot (this takes significantly less time than oil). Saute garlic, celery, and carrots for five-ten minutes until transparent. Add steak (or your choice of protein or veggie) to pan and cook for 5-10 minutes minutes (or until meat is cooked through). Add cooked rice, low sodium soy sauce (Tamari), red pepper flakes, and optional dark soy sauce and cook until all ingredients are coated with the sauce. Push all ingredients to the sides of the pan and made a small well or circle in the center of the pan. Add eggs, scramble and cook until done. Mix all ingredients together until egg and soy sauce is distributed evenly. Add reserved scallions on top and serve immediately.