Heart Healthy Fried Rice Recipes

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.

HEART HEALTHY FRIED RICE

Steps:

• Bring water and chicken broth to boil in medium-size saucepan; add rice and stir, cover and simmer for 20 minutes.
• Remove pan from heat, let stand, covered, for 5 minutes or until liquid is absorbed, Reserve,.
• Heat oil in a large nonstick skillet; Saute onion and celery over moderate heat for 3 minutes; stir in green pepper, pecans, sage, chestnuts, nutmeg and pepper and cooked Rice, fluff with fork before serving.

HEART HEALTHY FRIED RICE

Steps:

• Cook the rice according to the package directions.
• In a bowl, combine the hoisin sauce and the rice vinegar.
• Meanwhile, heat the oil in a large skillet over medium-high heat. Add the meat, garlic, ginger and half the scallions and cook, breaking up the meat with a spoon, until browned (3-5 minutes).
• Add the rice, peas, snow peas and carrots to the pan and quickly combine. Add the hoisin-vinegar sauce to the mixture and stir-fry until heated through (2-3 minutes). Top with the remaining scallions.

SHEET-PAN FRIED RICE WITH VEGAN 'XO' SAUCE

Steps:

• Place a sheet pan on the middle oven rack and heat to 450 degrees.
• In a large bowl, combine the rice with salt, 2 tablespoons soy sauce, sesame oil and half of the diced onion. Toss to combine well. Remove the sheet pan from the oven, and spread the rice out evenly. Bake for 15 minutes.
• Meanwhile, make the sauce: In a medium saucepan on medium-high heat, add 1 to 2 tablespoons neutral oil and the remaining diced onion. Cook for 1 to 2 minutes until the onions start to soften, then reduce heat to medium and cook for 2 minutes more until translucent. Add the remaining 6 to 7 tablespoons neutral oil, along with the mushrooms, garlic, ginger, remaining 1 tablespoon soy sauce, dark soy sauce and red-pepper flakes. Reduce heat to medium-low and cook for 10 to 12 minutes, until the mushrooms are completely soft. If the oil bubbles too much, reduce the heat to low.
• After 15 minutes, remove the sheet pan from the oven, add the frozen mixed vegetables and toss with the rice to evenly distribute. Make 4 to 6 divots in the rice (depending on how many eggs you are using), drizzle a tiny bit of neutral oil into each divot to prevent sticking, and break an egg into each. Return to the oven for 6 to 10 minutes until the whites are set but the yolks are still runny.
• To serve, spoon some of the sauce over the rice and top with scallions. If the rice needs more seasoning, add more sauce or season with salt.