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Healthy Egg Fried Rice with Brown Rice and Vegetables Recipe

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4.3 from 59 reviews

  • Author: Alice
  • Total Time: 25 minutes
  • Yield: 4 servings
  • Diet: Vegetarian

Description

A healthier version of classic egg fried rice made with fiber-rich brown rice, fresh eggs, colorful mixed vegetables, and light seasonings. This quick, nutritious, and flavorful stir-fried rice dish is perfect for a wholesome lunch, dinner, or meal prep option that satisfies cravings without compromising on health.

Ingredients

Main Ingredients

  • 3 cups cooked brown rice (preferably chilled)
  • 2 large eggs, beaten
  • 1 tbsp sesame oil or olive oil
  • 2 garlic cloves, minced
  • 1 cup mixed vegetables (peas, carrots, corn)
  • 2 green onions, sliced
  • 2 tbsp low-sodium soy sauce
  • 1 tsp sesame seeds (optional)
  • Salt and black pepper, to taste

Instructions

  1. Heat Oil: Heat oil in a large skillet or wok over medium-high heat, ensuring the pan is hot enough to prevent sticking and promote quick cooking.
  2. Scramble Eggs: Pour the beaten eggs into the hot pan, gently scrambling them until just cooked through. Remove from skillet and set aside to incorporate later.
  3. Sauté Garlic: Add minced garlic to the skillet and sauté for about 30 seconds until fragrant but not burnt to build a flavorful base.
  4. Cook Vegetables: Add the mixed vegetables to the pan and stir-fry for 3 to 4 minutes until tender-crisp, maintaining their vibrant colors and texture.
  5. Add Rice and Soy Sauce: Stir in the cooked brown rice and drizzle the low-sodium soy sauce evenly, mixing thoroughly to combine all ingredients and heat through evenly.
  6. Incorporate Eggs: Return the scrambled eggs to the skillet and gently fold them into the rice mixture to evenly distribute protein throughout the dish.
  7. Garnish and Serve: Sprinkle sliced green onions and optional sesame seeds on top to add freshness and a mild nutty crunch just before serving.

Notes

  • Use day-old rice for best texture and to prevent mushiness.
  • For extra protein, add cooked chicken, shrimp, or tofu according to preference.
  • Adjust seasoning with additional soy sauce, salt, or pepper if desired.
  • Sauté vegetables just until tender-crisp to retain nutrients and color.
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Dinner
  • Method: Stir-Frying
  • Cuisine: Asian

Find it online: https://myhomemadecooking.com/healthy-egg-fried-rice-with-brown-rice-and-vegetables-recipe/