Nourishing Mondays: Healthier Fried Rice

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If you are watching what you eat, then chances are you would avoid ordering a side of fried rice at a Chinese restaurant. High amounts of oil, refined carbohydrates, and sodium make this dish a dieter’s worst nightmare.

Like most guilty pleasures, however, there are ways to tweak the recipe to make a guiltless version at home.

This fried rice dish swaps out white rice for brown rice, eggs for egg whites, and uses much less oil than traditional fried rice. As a result, it is high in fiber, low in cholesterol, and low in fat. The best part: it all comes together in minutes and is a great way to use up leftovers.


2 cups cooked brown rice
5 egg whites
1 bag frozen mixed vegetables, prepared according to instructions
2-3 Tbsp low-sodium soy sauce
2 tsp garlic powder
Nonstick cooking spray
Salt and pepper to taste
Optional: 1 lb. meat of choice, cooked


Over medium heat, spray a large pan with nonstick cooking spray. Add brown rice and vegetables (and meat, if desired) to the pan, let cook until heated. Add soy sauce, garlic powder, salt and pepper, and turn stove to medium-high heat. Stir mixture until vegetables are slightly browned.  Pour egg whites into the pan, let cook for an additional two minutes, or until egg whites are just set.

Serves 4

(Photo Source: Emma Waugh)

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