Cottage Foodie Diet Recipes

It’s Friday I’m in Love ~ Fried Rice ~ The Healthy Way

October 18, 2014

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 eggs

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.

Enjoy!

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3 Comments

  • Reply Yolanda Thomas October 18, 2014 at 3:21 am

    Yumm-o!

  • Reply NanaDiana October 19, 2014 at 8:06 pm

    I just found your blog through Romantic Homes October issue. I do a little blurb on my blog highlighting bloggers that are published there. It should be up on Tuesday. SO glad I found you- your blog is gorgeous and I am your newest follower. Diana

  • Reply Junkchiccottage October 19, 2014 at 11:22 pm

    Hi Gay,
    I found you through Diana and I have sent you an email about doing my spotlight feature to introduce you to new bloggers. Love your blog and am a new follower through email and facebook.
    Kris

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