Healthy Fried Rice Recipes

Fried rice is a beloved dish enjoyed by many around the world. However, the traditional recipe can be high in calories, sodium, and unhealthy fats, making it a less than ideal choice for those looking to maintain a healthy diet. 

Fortunately, there are several ways to make fried rice healthier without compromising on flavor. In this article, we’ll explore four delicious and nutritious fried rice recipes that you can easily make at home.

MORE: High Protein Snacks for Bariatric Patients

How to Make Vegetable Fried Rice

Ingredients:

• 2 cups cooked brown rice, cooled
• 2 tablespoons olive oil or avocado oil
• 1/2 cup chopped onion
• 1/2 cup chopped carrots
• 1/2 cup chopped bell pepper
• 1/2 cup frozen peas, thawed
• 2 cloves garlic, minced
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon sesame oil
• 2 green onions, chopped
• Salt and pepper, to taste

Instructions:

1. Heat oil in a large non-stick skillet or wok over medium heat. Add onion, carrots, bell pepper, and peas. Cook for 4-5 minutes until vegetables are softened.
2. Add garlic and cook for 1 minute, stirring frequently.
3. Stir in cooked brown rice, soy sauce, and sesame oil. Mix well and cook for another 2-3 minutes until heated through.
4. Adjust seasoning with salt and pepper, if needed.
5. Garnish with chopped green onions and serve hot.

How to Make Quinoa Fried Rice

Ingredients:

• 2 cups cooked quinoa, cooled
• 2 tablespoons olive oil or avocado oil
• 1/2 cup chopped onion
• 1/2 cup chopped carrots
• 1/2 cup chopped bell pepper
• 1/2 cup frozen peas, thawed
• 2 cloves garlic, minced
• 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon sesame oil
• 2 green onions, chopped
• Salt and pepper, to taste

Instructions:

Follow the same instructions as the Vegetable Fried Rice recipe, but replace brown rice with cooked quinoa.

How to Make Cauliflower Fried Rice

Ingredients:

• 4 cups cauliflower rice
• 2 tablespoons olive oil or avocado oil
• 1/2 cup chopped onion
• 1/2 cup chopped carrots
• 1/2 cup chopped bell pepper
• 1/2 cup frozen peas, thawed
• 2 cloves garlic, minced
• 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon sesame oil
• 2 green onions, chopped
• Salt and pepper, to taste

Instructions:

Follow the same instructions as the Vegetable Fried Rice recipe, but replace brown rice with cauliflower rice.

How to Make Chicken and Broccoli Fried Rice:

Ingredients:

• 2 cups cooked brown rice, cooled
• 1 cup cooked, diced chicken breast
• 1 cup chopped broccoli
• 2 tablespoons olive oil or avocado oil
• 1/2 cup chopped onion
• 1/2 cup chopped carrots
• 2 cloves garlic, minced
• 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon sesame oil
• 2 green onions, chopped
• Salt and pepper, to taste

Instructions:

1. Heat oil in a large non-stick skillet or wok over medium heat. Add onion, carrots, and broccoli. Cook for 4-5 minutes until vegetables are softened.
2. Add garlic and cook for 1 minute, stirring frequently.
3. Stir in cooked brown rice, cooked chicken, soy sauce, and sesame oil. Mix well and cook for another 2-3 minutes until heated through.
4. Adjust seasoning with salt and pepper, if needed.
5. Garnish with chopped green onions and serve hot.

Is Fried Rice Bad For You?

Fried rice can be both healthy and unhealthy, depending on the ingredients and preparation methods used. Traditional fried rice often contains a high amount of oil, sodium, and calories, which can be unhealthy if consumed frequently or in large portions. However, there are several ways to make fried rice healthier:

1. Use whole grains: Replace white rice with whole grains like brown rice or quinoa, which provide more fiber, vitamins, and minerals.
2. Use healthier oils: Opt for heart-healthy oils like olive oil or avocado oil instead of using large amounts of less healthy oils, such as vegetable or canola oil.
3. Add more vegetables: Incorporate a variety of colorful vegetables to increase the nutritional value and fiber content of the dish.
4. Limit sodium: Choose low-sodium soy sauce or tamari, and be mindful of the amount you use to limit sodium intake.
5. Use lean protein: Include lean protein sources like chicken breast, tofu, or shrimp instead of fatty meats.
6. Control portion sizes: Be mindful of portion sizes, as even healthy versions of fried rice can be calorie-dense.

By making these adjustments, you can enjoy a healthier version of fried rice without sacrificing flavor. Remember, moderation is key when it comes to enjoying any food in a balanced diet.

Fried Rice Calories

The number of calories in a serving of fried rice can vary depending on the specific ingredients and preparation methods used. However, I can provide a rough estimate of the calorie content in a typical serving of fried rice.

A 1-cup serving of traditional fried rice may contain:

• White rice (cooked): 200-250 calories
• Oil (1 tablespoon): 120 calories
• Vegetables (1/2 cup): 25-50 calories
• Egg (1 large): 70 calories
• Protein (e.g., chicken, shrimp, or tofu; 3 ounces): 100-200 calories
• Soy sauce (1 tablespoon): 10-15 calories

Total calories in a 1-cup serving of traditional fried rice: approximately 525-705 calories

Please note that this is just an approximation, and the actual calorie content may vary based on the specific ingredients, portion sizes, and cooking techniques. You can make fried rice healthier and lower in calories by using brown rice, reducing the amount of oil, and incorporating more vegetables.

If you are awaiting, or considering a bariatric weight loss surgery, consult a medical professional on your pre and post-surgery diet. Depending on your procedure, you may have special dietary considerations to keep in mind.

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