“One Sweet and Sour Chicken Fried Rice, please.” Even now, I can hear my teenage self telling the cashier at my then, favourite Chinese restaurant in York Plaza, Half Way Tree, Jamaica. Teenage Chan loved her some sweet and sticky Chinese takeout boy!
And who doesn’t love the comfort of a flavourful rice bowl – with all the sweet, fresh and umami flavours bursting through? Fried rice is a beloved dish that has gained popularity around the world for its simplicity, versatility, and delightful flavors. Whether enjoyed as a standalone meal or as a side dish, fried rice has become a staple in many cuisines.
But if you’re a fan with diabetes, PCOS or some other chronic condition, then you need a healthier alternative that won’t send your blood sugars through the roof! Well, you’re in luck! In this blog post, we will explore the world of healthy fried rice, where we reimagine this beloved dish with nutritious ingredients and mindful cooking techniques. Get ready to savor all the goodness without compromising on taste with my easy 8 minute recipe that will be a family favourite!
Origins and Global Influence
Fried rice has its roots in Chinese cuisine and dates back to ancient times. It was initially created as a way to repurpose leftover rice and various ingredients into a tasty and satisfying meal. Over time, fried rice has evolved and adapted to different cultures, resulting in a myriad of regional variations such as Thai pineapple fried rice, Indonesian nasi goreng, and Japanese yakimeshi.
Basic Components and Techniques
The beauty of fried rice lies in its simplicity. The basic components include cooked rice, vegetables, proteins (such as chicken, shrimp, or tofu), aromatics (like onions, garlic, and ginger), and sauces. To achieve the perfect texture, it’s best to use cold cooked rice, as it will be less sticky and clump together less during cooking. Stir-frying the ingredients in a hot wok or skillet ensures even heat distribution and quick cooking, allowing flavors to meld harmoniously.
Flavorful Variations
One of the most appealing aspects of fried rice is its adaptability. You can customize it to suit your taste preferences and dietary needs. Experiment with different combinations of vegetables, proteins, and seasonings to create your own signature fried rice. From classic vegetable fried rice to decadent seafood fried rice, the possibilities are endless.
Tips and Tricks for a Healthier Fried Rice
Lots of Mixed Veges: Just like my plates, my fried rice recipe is mostly non-starchy vegetables and protein. I use a 2:1 ratio of non starchy veg to rice and aim for at least 20 – 30 grams of protein in this dish. Because this is a quick meal, I used canned vegetables. Frozen mixed vegetables are also a delicious (and less salty) option!
Cauli-Power: The secret to “bulking up” this rice is using 1:1 ratio of cauli-flower rice and white white rice. Cauliflower is almost tasteless, you wont even realize its in there. If you’d like a low-carb version, sub all your white rice for cauliflower rice! And if you’re not a cauli fan (or have non on hand) just skip it, while keeping the rice portion the same 2:1 ratio described in the previous paragraph. I’ve included a picture of what a pack of frozen cauliflower rice looks like, in case it is new to you (I personally like to rice my own cauliflower fresh in the food processor for cost savings).
The Rice: Day old white rice cooked and cooled, in the fridge, is the goal. You may use brown rice if you’d like it HAS to be day old ( i know no other way).
Oil: Use an oil low in Omega 6 fats (it is theorized that an imbalance of Omega 3 to 6 in the body causes chronic inflammation). I love light tasting olive oil, avocado oil or light tasting coconut oil for this dish
Protein: My 20 – 30 grams of protein comes from whatever leftover cooked meat is in the refrigerator (in this recipe, I use chicken) and 2 eggs.
Low Sodium Soy Sauce or Coconut Aminos: Good quality sauce is what brings this dish together. The cheap stuff won’t do! If you’re gluten or soy free, then consider using Coconut aminos instead of Soy Sauce. Coconut aminos is a condiment made from the fermented sap of coconut blossoms, having a slightly sweet and milder taste compared to soy sauce.
High Protein Fried Rice Recipe
Ingredients:
- 1 cup cooked chicken, diced
- 1/2 cup cooked white rice (or cauliflower rice for a low-carb option)
- 1/2 cup cauliflower rice (optional)
- 1/2 cup OR 1 cup frozen/canned mixed vegetables (carrots, peas, beans, corn)
- Use 1 cup if you skip the cauliflower rice. Use 1/2 cup if you use the cauliflower rice.
- 2 tablespoons soy sauce OR coconut aminos
- 2 tablespoons olive oil
- 2 large eggs, beaten
- Optional toppings: chopped green onions, sesame seeds
Instructions:
- Heat the olive oil in a large skillet or wok over medium heat.
- Add the frozen mixed vegetables and riced cauliflower to the skillet and cook until they are thawed and heated through. Remove from pot. If using canned vegetables, stir fry lightly until heated through.
- Pour the beaten eggs into the hot skillet. Scramble the eggs until cooked.
- Add the cooked chicken and vegetables to the skillet and stir to combine with the eggs.
- Add the cooked rice to the skillet and stir-fry.
- Drizzle the soy sauce or coconut aminos over the mixture and stir well to evenly distribute the flavors.
- Continue cooking for a few more minutes, stirring frequently, until everything is well combined and heated through.
- Remove from heat and garnish with chopped green onions and sesame seeds, if desired.
- Serve hot and enjoy your high-protein chicken fried rice!
Nutrition Facts
Servings: Approximately 3
Assuming the recipe makes 3 servings:
| Ingredient | Quantity | Calories | Fat (g) | Carbs (g) | Fiber (g) | Protein (g) |
|---|---|---|---|---|---|---|
| Cooked chicken, diced | 1 cup | 335 | 7.5 | 0 | 0 | 64 |
| Cooked white rice | 1/2 cup | 103 | 0.2 | 22.4 | 0.5 | 2.2 |
| Cauliflower rice | 1/2 cup | 13 | 0.2 | 2.5 | 1.5 | 1 |
| Mixed vegetables | 1 cup | 82 | 0.7 | 18.9 | 7.4 | 3.5 |
| Soy sauce or coconut aminos | 2 tablespoons | 18 | 0 | 3.5 | 0 | 1 |
| Olive oil | 2 tablespoons | 239 | 27 | 0 | 0 | 0 |
| Eggs, beaten | 2 large | 140 | 9.5 | 1 | 0 | 12 |
Totals per serving (approximate):
- Calories: 220
- Fat: 8.4g
- Carbohydrates: 10.9g
- Fiber: 2.8g
- Protein: 20.9g
Please note that these values are approximate and can vary based on specific brands, cooking methods, and variations in the ingredients used.