Healthy Fried Rice

Got leftover rice and/or veggies to use up? This is a great family-friendly meal that tends to be a crowd pleaser.

Balance - it’s what healthy living is all about! Balance in nutrition specifically relates to getting a good mixture of macronutrients, color, flavors and textures. Healthy Fried Rice has been a staple weeknight meal of our family for many years and I am excited to share it with you!

Up the Protein!

The fried rice contains some protein with the scrambled egg, but I like to add extra with some yummy baked salmon on top. Pictured here is my simple salmon recipe with mushroom seasoning (umami from TJ’s). Check out my Simple Salmon technique

Veg it up!

Depending on which veggies you have, you can really use anything. I love to do peas and carrots to start and then add whatever I have on hand. I used bok choy in this photo but you can also use onions, cabbage, snowpeas, cauliflower and zucchini. Add the tougher veggies to the pan first so they can soften. The less tough veggies can be added just before you mix the rice together so they don’t get overcooked.

Rice to meet you!

Brown rice, jasmine and white rice all work great for this meal. I have also done it with riced cauliflower as a low carb option, and it works, but of course not as yummy. You can cook rice specifically for this meal, or you can use leftover rice (typically best if it’s only 2-3 days old). If you need to soften the rice a bit, you can add water to the pan. See image below for a non-rice option too.

Gettin’ Eggy with it!

This is my favorite step of the recipe. As soon as the veggies are tender and the rice mixture is combined, you make a little hole in the center, drizzle with olive oil, and crack the eggs. Stir to scramble the eggs and when they are cooked through, stir to mix well.

Saucy Options

If you haven’t tried Liquid Aminos, I def recommend. Great soy sauce flavor, but a healthier option. If you want the traditional soy sauce, I suggest opting for the low sodium one which still has tons of flavor and is pretty salty still. This is an important part of the dish as this is where most of the asian flavor comes from. Be sure not to overdo it though - too much sauce can ruin the dish!

The finished product

Top with green onions and sesame seeds for a beautifully balanced and flavorful meal.