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Low Calorie Egg Fried Rice Recipe

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The 30 Best Ideas for Low Calorie Rice Recipes Best Recipes Ideas and Collections
The 30 Best Ideas for Low Calorie Rice Recipes Best Recipes Ideas and Collections from eatandcooking.com

Description

This low calorie egg fried rice recipe is a healthier alternative to traditional fried rice. It is perfect for those who are looking for a delicious and nutritious meal that is low in calories. The recipe uses brown rice instead of white rice, which is a healthier option as it is rich in fiber and nutrients. The dish is also packed with protein from the eggs, making it a filling and satisfying meal.

Prep Time

The prep time for this dish is around 10 minutes.

Cook Time

The cook time for this dish is around 20 minutes.

Ingredients

  • 2 cups cooked brown rice
  • 2 eggs
  • 1 tbsp olive oil
  • 1/2 cup diced onion
  • 1/2 cup diced carrots
  • 1/2 cup frozen peas
  • 2 cloves garlic, minced
  • 1 tbsp low sodium soy sauce
  • 1/4 tsp black pepper

Equipment

  • Wok or large frying pan
  • Wooden spoon
  • Bowl
  • Fork
  • Knife
  • Cutting board

Method

  1. Heat the olive oil in a wok or large frying pan over medium-high heat.
  2. Add the diced onion and carrots and cook for 2-3 minutes until they start to soften.
  3. Add the minced garlic and cook for another 30 seconds.
  4. Push the vegetables to the side of the wok/pan and crack the eggs into the empty space.
  5. Scramble the eggs with a wooden spoon and mix in with the vegetables.
  6. Add the cooked brown rice and frozen peas to the wok/pan.
  7. Add the low sodium soy sauce and black pepper and stir everything together until well combined.
  8. Cook for another 5-7 minutes, stirring occasionally, until everything is heated through and the rice is slightly crispy.
  9. Remove from heat and serve hot.

Notes

  • You can use any vegetables you like in this recipe. Some other great options include bell peppers, mushrooms, and broccoli.
  • If you want to make this dish even lower in calories, you can use egg whites instead of whole eggs.
  • Make sure to use low sodium soy sauce to keep the sodium content down.

Nutrition Info

  • Calories: 280
  • Protein: 11g
  • Carbohydrates: 38g
  • Fiber: 5g
  • Sugar: 4g
  • Fat: 9g
  • Saturated Fat: 2g
  • Cholesterol: 186mg
  • Sodium: 285mg

Recipe Tips

  • Make sure to use cooked rice that has been cooled in the fridge. This will help to prevent the rice from sticking together and getting mushy.
  • Don't be afraid to add more vegetables to this dish. The more veggies you add, the more nutritious and filling the meal will be.
  • You can also add some chopped chicken or shrimp to this dish for extra protein.
  • Leftovers can be stored in the fridge for up to 3 days. Simply reheat in the microwave or on the stove before serving.

Enjoy this delicious and healthy low calorie egg fried rice recipe as a tasty and satisfying meal any day of the week!


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