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      Healthy Fried Rice

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      Time35 Min
      DifficultyIntermediate
      Serves2

      Healthy fried rice is a guilt-free version of the widely popular Indo-Chinese fried rice. Fried rice is a hot favorite for Indians and is vastly different from the fried rice found across South East Asia. The Indian version uses long grain and non-sticky rice, whereas the rest of the Asian countries use glutinous opaque rice grains that are sticky when cooked. Fried rice and the rest of the Indo-C ... hinese cuisine were introduced by Hakka Chinese settlers who came to Kolkata, India, in the early 19th century. Over some time, the food has adapted to the fiery taste of the Indian pallet. Healthy fried rice, restaurant-style, is made with a lot of crunchy vegetables and rice, making this a wholesome dish. Healthy fried rice goes with Indo-Chinese side dishes like cauliflower Manchurian, Chilli tofu, sweet and sour vegetables, and chili baby corn. They can be equally partnered with the Indian curries like paneer butter masala, maa ki dal, or palak curries. The healthy fried rice caloric, counts up to 468 and is a filling meal by itself or can be had with a stir-fried leafy salad for a healthy diet option. The healthy fried rice needs about 10 minutes of actual cooking time after the food prep. The combination of the vinegar's sharpness and the saltiness from the soy sauce brings a zing to the dish.

      Nutrition Info. (per serving)

      ProteinFatCarbsFibre468 Cal468 Cal468 Cal468 Cal
      • 12gProtein
      • 7gFat
      • 86gCarbs
      • 8gFibre

      Ingredients

      Dry Grocery

      Refined Oil

      Refined Oil

      2 teaspoons

      Synthetic/white Vinegar

      Synthetic/white Vinegar

      1 teaspoon

      Salt

      Salt

      1 teaspoon

      Light Soy Sauce

      Light Soy Sauce

      2 teaspoons

      Fruits & Vegetables

      Ginger

      Ginger

      2 teaspoons

      Onion

      Onion

      1 unit

      Carrot-regular

      Carrot-regular

      1 unit

      Spring Onion

      Spring Onion

      6 g

      Capsicum Green-regular

      Capsicum Green-regular

      1 unit

      Haricot Bean

      Haricot Bean

      4 units

      Other

      Pepper

      Pepper

      0.5 teaspoons

      Raw Brown Rice

      Raw Brown Rice

      1 cup

      Red Chillies

      Red Chillies

      2 units

      Garlic

      Garlic

      4 pieces

      Green Cabbage

      Green Cabbage

      0.25 cups

      Directions
      1
      Fine chop red chilli, ginger, garlic, onion and spring onions. Cut the carrot, beans and capsicum into small dices.
      2
      Wash and soak the rice for 30 minutes. Boil the brown rice in salted water. Once it is cooked, drain and keep it aside.
      3
      Heat oil in a pan over a medium flame. Add garlic, ginger, red chilli and onion. Cook until the onions are translucent.
      4
      Add diced carrot and beans. Saute till tender. The vegetables shouldnt be mashed.
      5
      Then add all the remaining vegetables( green capsicum and small florets of broccoli) along with salt and pepper. Continue cooking while stirring occasionally until the veggies are cooked through.
      6
      Immediately add boiled brown rice, soy sauce and chopped spring onion. Season with salt and crushed black pepper and toss until well combined.
      7
      Remove from heat, garnish with chopped spring onion and serve hot.
      Healthy Tips
      The two elements that you need to keep in mind for a successful healthy fried rice at home are that the rice grains remain separate and that the vegetables are crunchy and do not lose their shape. The cooked rice you need to be cooled rapidly. Firstly, rice needs to be soaked in water for at least 30 minutes before it's cooked, once cooked you need to ensure that the rice is dry. Drain the water completely, then spread the rice over a baking sheet or on a tray thinly, to cool down. The vegetables need to be stir-fried in a wok on a high flame to retain their color and crunchiness. A couple of tips for you, slice the vegetables really fine so that they cook fast in the wok, and add some hot chili sauce for that extra heat. A word of advice - Get your food prep done, rice cooked and cooled, and the wok hot before you start the cooking!

      Success!

      We hope you had fun making it! Enjoy the meal.

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