It’s hard to believe any sort of recipe can be considered healthy when it has the word “fried” in it. Despite fried rice dishes in restaurants containing an assortment of vegetables and proteins, there’s a discrepancy on the amount of oil needed to make the perfect fried rice. In a forum post on Stack Exchange, users went back and forth on the oil for fried rice, with some debating that only very little is required, while others explained that you shouldn’t scrimp on the amount used.
While oil is necessary for most recipes, there’s a danger in how much we include in our meals. It’s all about finding healthy sources of fat and managing the amount that we use, switching out canola oil for olive or coconut oil, and using no more than 1 tablespoon in our creations. It’s also about the rice and add-ons you include in the fried rice, so if you want to ensure you are including all the right nutrients in your meal, use brown rice instead of white. As Veg Kitchen shares, it’s packed with antioxidants, high in fiber, manganese and selenium, which improve digestion, improve body systems, and help fight off common illnesses like cancer.
In a past interview posted on The Scene with comedian and YouTube personality Grace Helbig, she revealed that she ate fried rice for breakfast, which she admitted wasn’t the healthiest decision she made. However, with a few adjustments to traditional recipes, fried rice could be the perfect meal to jumpstart your day. Rice isn’t usually the choice for breakfast in western cultures, but brown rice offers a great boost of energy and keeps you full until lunch.
There are lots of ways to make a healthy fried rice meal for breakfast, but here’s a basic recipe which you can adjust according to what’s in your fridge.
1 cup day-old brown rice
1 pinch salt
1 tablespoon coconut or olive oil
1 boneless, skinless chicken breast, diced
½ medium sized onion, diced
2 eggs, lightly beaten
1 cup frozen peas and carrots (or any vegetables of your choice)
Low sodium soy sauce
For the day-old rice:
1) Rinse and drain the rice. Add rice into a pot with 2 ½ cups of water and some salt. Stir the rice once or twice and bring the water to boil. Once boiling, reduce the heat to low and cover with a lid. Let it cook for about 40 minutes, or until fluffy with no liquid left.
2) Remove the rice from heat and let it cool. Store it overnight in the fridge.
To make the fried rice:
1) Heat oil to medium heat in a large nonstick pan or a wok. Fry the chicken, then add the onions and the rest of your vegetables. When the onions are translucent, start incorporating the rice and a couple of tablespoons of water, tossing the rice over medium-high heat.
2) Push the rice to one side of the pan to make room for eggs. Add beaten mixture and scramble, then mix with the rice. Add splashes of soy sauce along the way.
3) Optional: Serve with sliced avocado and a fried egg on top. Sprinkle with chives.