Perfect Fried Rice by
Ingredients
2 eggs
protein of your choice
Scallions
Ginger
Garlic
Fresh veggies of your choice
Rice (cold)
Sauce of your choice
Instructions
Here are the 5 steps to making healthy fried rice:
1. Cook the Eggs
Using a large, seasoned wok (seasoned woks are naturally nonstick) and high heat, cook two large, lightly beaten eggs into a flat omelet in a little peanut oil for about 30 seconds per side. Transfer the omelet to a cutting board and cut into 1/2-inch pieces.
2. Choose Lean Protein
Cook pieces of lean protein, such as chicken or pork tenderloin, with minced scallions, garlic and ginger. This step flavors the meat while it’s cooking.
3. Add Fresh Vegetables
Add tons of fresh vegetables, such as broccoli, zucchini, carrots and eggplant, to the protein in the wok. Cook for 2 to 4 minutes, or until your vegetables have softened and the protein is cooked all the way through. Transfer all the contents of the wok to a large plate.
4. Stir-Fry the Rice Separately
Using cold brown rice (warm rice will stick to the wok), stir-fry the rice in oil until it’s hot. Use two wooden spatulas to pull the rice from the bottom to the top, tossing all around, so all the rice is evenly coated with the oil and cooked, about 2 minutes.
5. Season Judiciously
Return the protein, vegetables and egg to the wok with the rice. Add the seasonings, such as reduced-sodium soy sauce, lime juice, Japanese ponzu sauce or oyster sauce and stir to combine. When you have the option, elect for reduced-sodium sauces, because prepared sauces like soy sauce add great flavor but are often very high in sodium.
1. Cook the Eggs
Using a large, seasoned wok (seasoned woks are naturally nonstick) and high heat, cook two large, lightly beaten eggs into a flat omelet in a little peanut oil for about 30 seconds per side. Transfer the omelet to a cutting board and cut into 1/2-inch pieces.
2. Choose Lean Protein
Cook pieces of lean protein, such as chicken or pork tenderloin, with minced scallions, garlic and ginger. This step flavors the meat while it’s cooking.
3. Add Fresh Vegetables
Add tons of fresh vegetables, such as broccoli, zucchini, carrots and eggplant, to the protein in the wok. Cook for 2 to 4 minutes, or until your vegetables have softened and the protein is cooked all the way through. Transfer all the contents of the wok to a large plate.
4. Stir-Fry the Rice Separately
Using cold brown rice (warm rice will stick to the wok), stir-fry the rice in oil until it’s hot. Use two wooden spatulas to pull the rice from the bottom to the top, tossing all around, so all the rice is evenly coated with the oil and cooked, about 2 minutes.
5. Season Judiciously
Return the protein, vegetables and egg to the wok with the rice. Add the seasonings, such as reduced-sodium soy sauce, lime juice, Japanese ponzu sauce or oyster sauce and stir to combine. When you have the option, elect for reduced-sodium sauces, because prepared sauces like soy sauce add great flavor but are often very high in sodium.