A Lifestylye Blog

Tuesday, February 20, 2018

Easy, Healthy, Veggie-Packed "Fried" Rice Recipe

Rice: A food that has gotten a bad rep in the health food, diet world. But, if I may, I'd like to redeem this wholesome dish and turn it into something that can work for us no matter what or where our health goals fall. What's great about this "fried" rice dish is that it is versatile, can mold to fit the veggies of the season, packed with your choice of protein and can be flavored and spiced to create a delicious and satisfying meal. I learned to perfect this recipe from a dear roommate of mine when living in LA who gave me the missing ingredient that I could never pinpoint to make it resemble the rice I would crave from the restaurants. See below for more details and a sample recipe structure!

Recipe (serves 5):
 1 1/2 cups pre-cooked brown or forbidden black rice
2 cups protein of choice (I used chopped pre-cooked chicken breast)
2 cups veggies of choice (I used 1 cup chopped carrots and 1 cup snap peas)
4 cloves finely chopped fresh garlic
2 eggs
1/2 cup green onions
1 tablespoon sesame oil
1 tablespoon avocado oil
3 tablespoons Braggs Liquid Aminos or 1 tablespoon MSG-free soy sauce
1 tablespoon MSG-free oyster sauce (or fish sauce as an alternative)

Preparation: Begin by sautéing garlic and carrots in avocado oil for about 5 minutes until garlic is lightly browned in large pan or wok if available. Then add rice, chicken, liquid aminos and oyster sauce and mix well. Let cook and heat for another 5 minutes. Create a circle in the middle of the pan by pushing the rice contents to the sides of the pan. Crack and place two whole eggs into the middle of the circle and let cook until well done. Then scramble eggs in this small circle by whisking spatula around. Once completely scrambled, mix eggs into the surrounding rice. Lastly, I like to add snap peas at the end to prevent overcooking them and to maintain some crunch and texture. Then add sesame oil and let cook for another 2-3 minutes. Plate and serve onto your favorite dish and garnish with fresh green onions for an extra burst of flavor and refreshment to the meal. 

Bon Appetit and Enjoy! 


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