Dinner Planner - Family Meal Planner with Grocery Shopping List

  • Home
  • Weekly Meal Planner
  • Best Family Recipes
  • FREE PRINTABLES
  • RECIPES
    • Cheap & Easy Meals
    • What’s for Dinner
    • Dinner Side Dishes
    • Savory Soups & Stews
  • Helpful Articles

Healthy Fried Rice Recipe

June 28, 2017 by DinnerPlanner

We would LOVE IT SO MUCH if You Would Share our Stuff!

  • Share This!
  • Tweet This!

Leftover rice, peas and carrots and a chopped cooked egg are the basis for an easy and healthy fried rice side dish. Add your favorite veggies like sautéed mushrooms and asparagus for additional flavor and nutrients.

healthy fried rice

Healthy Fried Rice – How to Make a Healthy Side Dish using Rice and Vegetables

We could eat fried rice with just about anything, beef, chicken, pork or shrimp!  Actually, we eat fried rice for breakfast often, and find it’s a delicious way to start the day. It’s also a great way to use up those leftover vegetables and leftover rice. Toss in some cooked eggs, vegetables and a few shakes of soy sauce and you have yourself an amazingly easy side dish.

Save money on takeout and make your own healthy fried rice!

What’s so healthy about fried rice? Fried rice gives you so many opportunities to sneak in vegetables basically undetected.  A little cabbage here, a little kale there, you get the idea. Here are some vegetables that are easy to add to fried rice in small chopped up pieces:

  • mushrooms
  • kale (chopped very small)
  • green onions
  • red pepper
  • asparagus
  • zucchini
  • cauliflower
  • spinach
  • green beans
  • chopped broccoli

If you don’t want to buy a big head of cabbage, purchase a bag of prepacked coleslaw mix and use a portion of that instead.

If you want to go gluten free, use Tamari instead of regulator Soy Sauce. Organic Tamari would be even better. Tamari is made with 100% whole soybeans and no wheat!

Cook Your Rice in Advance

What’s the number one rule for making fried rice?  Make sure your rice is well-chilled before starting. Day-old rice is perfect if you can remember to make the rice in advance.  Making extra rice for Monday’s Rice Bowl dinner is a perfect way to create two meals out of one.  Simply use the extra rice on Thursday or Friday to make this delicious and healthy fried rice.

If you plan on making just fried rice for dinner, then cook your rice at least one day in advance.  You will need about 4 cups of cooked rice for this recipe, so cook the correct amount of rice according to package directions.

Ingredients Needed for this Healthy Fried Rice Recipe:

  • Sesame oil
  • Small onion
  • Cloves of garlic
  • Organic eggs
  • Green peas
  • Carrots
  • Leftover cooked rice
  • Soy sauce
  • Rice vinegar
  • Sugar
  • Dried ginger
0 from 0 votes
Print
Healthy Fried Rice
Prep Time
10 mins
Cook Time
10 mins
 

Your family will love this Healthy Fried Rice Recipe that is good for them!

Course: Dinner Side Dish
Cuisine: Chinese
About: Healthy Fried Rice
Servings: 4
Calories: 319.1 kcal
Author: DinnerPlanner
Ingredients
  • 1 tablespoon sesame oil divided
  • 1 small onion peeled and chopped fine
  • 2 cloves of garlic
  • 2 organic eggs lightly beaten
  • 1/2 cup green peas thawed
  • 1/2 cup diced carrots diced small
  • 4 cups of leftover cooked rice cold
  • 4 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 2 teaspoons sugar
  • 1/2 teaspoon dried ginger
Instructions
  1. Add a couple teaspoons of oil to a large skillet and let it get hot. Add the beaten eggs and let them cook until they just start to get firm. Swish the pan back and forth to make sure the eggs are in a thin layer.
  2. Flip the eggs over using a spatula and cook for about 20-30 seconds on the other side.
  3. Remove the eggs from the pan and cut into small pieces.
  4. Add the additional oil to the pan and saute the onions, garlic and carrots until the onions are tender. Add a little additional oil if necessary.
  5. Add the peas to the pan and lightly salt & pepper.
  6. Add the rice to the pan and cook breaking up chunks of rice with your spatula.
  7. Mix together the soy sauce, rice vinegar, ginger and sugar.
  8. Sprinkle sauce over rice.
  9. Stir and sauté rice for about 2-3 minutes. (Remember to keep the pan nice and hot.)
  10. Add the eggs back to the pan and stir through.
Nutrition Facts
Healthy Fried Rice
Amount Per Serving
Calories 319.1 Calories from Fat 56
% Daily Value*
Fat 6.2g10%
Saturated Fat 1.34g8%
Cholesterol 81.84mg27%
Sodium 1051.45mg46%
Potassium 244.79mg7%
Carbohydrates 44.13g15%
Fiber 2.45g10%
Sugar 5.02g6%
Protein 10.35g21%
Vitamin A 2930.42IU59%
Vitamin C 9.96mg12%
Calcium 48.27mg5%
Iron 1.49mg8%
* Percent Daily Values are based on a 2000 calorie diet.

healthy fried rice for family meals

How Long Does Cooked Rice Last in the Refrigerator?

Place your cooked rice in an airtight container and it will last about 3-4 days.

Can You Freeze Rice?

yes, just let the rice cook and then scoop into a freezer bag. Lay the bag flat and freeze for up to a month.  You can also freeze leftover fried rice. Just cool leftovers and place in a freezer bag.

Make Fried Rice a Meal and Add Some Protein

Fried rice is a great side dish, but you can add some leftover chicken or beef to make this a complete meal. Not a meat lover? Add some sauteed shrimp!

Let us know your favorite Healthy Fried Rice ingredients! You will also love this Spanish Rice Recipe that is quick to get on the table as a delicious side dish. Love Asian Dishes? Try Our Lo Mein Noodles!

You Will Love these Recipes:

Steak Butter Recipe - Chili Lime Steak
Delicious Honey Mustard Chicken
Cream of Mushroom Chicken Bake with Noodles and Peas
Slow Cooker BBQ Beef Sandwiches
Easy Chicken Carbonara Recipe
Beef Stroganoff with Red Wine No Mushrooms
How to Cook Kielbasa
Basic Homemade Meatloaf Recipe

Filed Under: What's for Dinner

GRAB YOUR FREE MEAL PLANS!

free meal plans

TOPICS/CATEGORIES

  • Air Fryer Recipes
  • Cheap & Easy Meals
  • Dinner Side Dishes
  • Healthy Dinners
  • HEALTHY LIVING
  • Holiday Dishes
  • INSTANT POT RECIPES
  • One-Pot Wonders
  • SALADS
  • Sally's Hobby Farm
  • Savory Soups & Stews
  • THIS & THAT
  • What's for Dinner
  • What's For Lunch/Breakfast
  • YUMMY BAKING

FREE MEAL PLANNING DOWNLOAD!

Quick Links

  • DELICIOUS DINNER RECIPES
  • BEST PASTA RECIPES
  • FAVORITE EGG RECIPES
  • Dirt Cheap Meals
  • INSTANT POT RECIPES
  • Cooking Basics for Beginners
  • Healthier You!
  • Salad Recipe Ideas
  • Coffee Break
  • Privacy Policy Notice
  • CONTACT US

What’s New at DinnerPlanner.com!

  • Best Way to Cook Polish Sausage
  • Spaghetti with Ground Beef and Ragu Sauce
  • Chicken Cordon Blue Pasta
  • Air Fryer Strip Steak
  • Air Fryer Egg Toast
  • Easy Corn Dip Recipe
  • Buttered Spaghetti
  • Air Fryer Garlic Knots
  • Lasagna Soup Instant Pot
  • Meatball Soup Recipe

Dinner Planner  – Family Menu Meal Planner for Busy Families!  Family meal plans complete with dinner recipes and printable shopping list. Never run out of dinner ideas again!  Get organized and save tons of money with our Dinner Weekly Planner!

Follow @DinnerPlanner

DinnerPlanner.com

Your favorite free family meal planner with dinner menus, recipes and printable shopping list!