Low Fat Fried Brown Rice Food

HEALTHY FRIED RICE RECIPE

Steps:

• Heat 1/2 tablespoon oil over medium heat.
• In a mixing bowl, whisk the eggs into a uniform mixture until well combine and season with a small pinch of sea salt and fresh black pepper.
• Add the eggs to the pan and scramble. Once cooked remove the scrambled eggs from the pan to a plate and reserve for later.
• Add the remaining 1/2 tablespoon oil to the pan over medium heat; add the scallions and carrot and sauté 3-4 minutes until softened.
• Add the frozen peas to the pan, then add the rice, tamari, rice vinegar, toasted sesame oil and ginger. Stir well to combine, the heat from the pan will quickly defrost the peas.
• Turn off the heat and stir in the scrambled eggs. Season with a pinch of sea salt if needed-it will depend on the sodium content of the tamari and other ingredients.
• Turn the heat to low and cook another 5 minutes until the entire dish is warmed through.
• Water chestnuts, bean sprouts, edamame, just about any other veggie you like, or plain shredded chicken would also be a delicious addition to this dish.

FRIED BROWN RICE

Steps:

• Brown rice is easy to cook. We have detailed instructions in our post on How to Make Perfect Brown Rice, either on the stove, or in any rice cooker.
• If you are making brown rice fresh the same day, let the cooked rice cool completely before using it. It's best to transfer the rice from the pot to a sheet pan and fluff it with a fork, so it can dry out and cool simultaneously.
• Day-old brown rice also works nicely, as cold rice clumps are drier and easily broken apart in the wok. Simply take the brown rice out of the refrigerator, wet your hands with a little water, and break up any clumps so you have individual rice grains. Rinse your hands with a little more water if rice sticks to your hands.
• If using beef, chicken, or pork, add 1 tablespoon water, 1¼ teaspoons dark mushroom soy sauce, and 1 teaspoon vegetable oil to the meat. Mix until all the liquid is absorbed by the meat to tenderize and add moisture. If you're using shrimp, just omit the dark mushroom soy sauce.
• Next, mix in 1 teaspoon cornstarch and set aside. We made a version with beef, but you can pick any meat of your choosing or go vegetarian with a vegetable fried brown rice.
• Mixing your sauce ahead of time is much easier than adding everything individually to a hot wok. In a small bowl, mix 2 teaspoons hot water and ¼ teaspoon granulated sugar until dissolved. Stir in ⅛ teaspoon ground white pepper, ½ teaspoon sesame oil, 1 teaspoon dark soy sauce, 1 tablespoon light soy sauce, and ½ teaspoon MSG if using. Set aside.
• Heat the wok until just smoking. Spread two tablespoons of vegetable oil evenly around the wok, and add the beaten eggs. Turn the heat down and stir the eggs until scrambled. Transfer back to the same bowl, and set aside.
• Heat the wok until smoking. Add one tablespoon of vegetable oil. Add the marinated meat to the wok. Spread it out in one single layer, and sear for 30 seconds on each side. Scoop it back into the bowl and set aside.
• With the heat on high, add the chopped onions to the wok (there should be some oil remaining from searing the meat). Cook until translucent. If using fresh carrots, add them at the same time you add the onions. If using frozen carrots, add them after the onions turn translucent.Continue stir frying until the carrots are heated through.
• Add the cooked brown rice. Your heat should be really high at this point to prevent sticking. Use your metal wok spatula to stir-fry the rice, scraping from the bottom of the wok to prevent sticking. This is an essential technique for fried rice.
• Once the brown rice is warmed (after 1 to 2 minutes of stir-frying), pour the prepared sauce evenly over the rice. Stir fry for another 1-2 minutes to evenly distribute the sauce.
• Add in the seared meat. Spread 1 tablespoon of Shaoxing wine around the perimeter of the wok, and give everything a quick stir.
• Next, stir in the scrambled eggs. Then, stir in the frozen peas until heated through. Toss in the chopped scallions and stir fry for another 15 seconds. Use a clean spoon to taste the rice, and re-season with more soy sauce or salt if needed.
• Plate and serve immediately.

LOW FAT FRIED BROWN RICE

Steps:

• Chop ham, slice vegetables.
• Empty rice into large fry pan set on medium and start heating. Add ham.
• Add soy sauce. If rice is dry, add a tbs or two of water or rice wine vinegar.
• Add vegetables to rice. Mushroom will give off a little "juice" that will color the rice a little browner. This is a good thing.
• Heat through so vegetables are soft.
• "Pile" the rice mixture into the center of the fry pan.
• Break egg, separating yolk out, onto the pile of rice.
• Quickly stir into rice turning over so that egg whites are cooked through.
• Remove from heat and serve.