Thursday, March 6, 2014

Healthy Fried Brown Rice

Healthy Salmon Fried Brown Rice with Kikkoman Soy Sauce (not low-sodium.)
I love Chinese-American food, and I love making Chinese-American food. In the past I have made Orange Chicken, Lemon Chicken, and Chicken Fried Rice. At Chinese-American restaurants, I usually order Orange Chicken or Fried Rice; however, these dishes are usually high in fat and sodium due to the amount of oil, sugar (in the sauces), eggs, and soy sauce.

Healthier Vegetarian Fried Brown Rice

In order to compromise my love for fried rice and desire to eat healthier, I made the two dishes you see. I made fried rice healthier by reducing the amount of oil normally used, omitting the eggs, using brown rice (you could also use cauliflower rice), adding less soy sauce (or use low-sodium soy sauce), and incorporating more veggies or healthier meats such as salmon.

The results? A quick, delicious, and satisfying meal that more than satisfies my craving for the unhealthier version! This dish was a cinch to make. I made the brown rice the day before and let it rest in the refrigerator overnight. The next day, I made the fried rice in a non-stick pan so that I wouldn't need much oil. In fact the oil was used to cook only the salmon and veggies. I then complimented my fried brown rice with some hot, black tea.

Even if you are not trying to lose weight, you should definitely try this dish out! 

Healthier Vegetarian or Salmon Fried Rice
Serving size: 1-2 people

1-2 cups of brown rice, cooked preferably the day prior (I followed the instructions on back of the bag)
1 Tbsp of olive or coconut oil
Salmon (I used one of the frozen portions of skin-on salmon), optional
Mixed Vegetables (up to you! I used garlic, mushrooms, onions, and frozen mixed vegetables)
1-2 Tbsp soy sauce (preferably low-sodium)

Pour 1 Tbsp of oil in a hot wok or skillet. If using salmon, cook the salmon for 3-5 minutes each side. Cook the onions, mushrooms, and garlic (or whatever veggies you'd like) alongside the salmon. Remove everything from the skillet and set them aside. 

If using a non-stick wok/skillet: without adding extra oil, heat up the cooked brown rice and frozen, mixed vegetables. While they are heating up, cut up the salmon. Once the rice and veggies are heated up, add the salmon and other veggies back in with the rice. Once sufficiently combined, mix in the soy sauce. Turn off the heat. Serve, and enjoy!

8 comments:

  1. A very delicious version of fried rice with none of the guilt:-)

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  2. It looks appetizing, and a recipe to try.
    But .. I think fried and healthy should not be in the same sentence

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    Replies
    1. Hahaha. Così si chiama il piatto ma non ho messo molto oglio nel piatto. :P

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  3. My dear, only you could so eloquently use fried and healthy in the same sentence! That's the kind of cook you are!

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  4. Oh, and I love this recipe!

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  5. Me encantó tu tarta de cumpleaños del 2010. Es... ¡absolutamente fantástica!
    Gracias por compartirla :)

    ReplyDelete

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