Fried Rice Without the Fat

The fried rice you get from the Chinese restaurant around the corner is most likely not very healthy. This is because it is loaded up with all kinds of fat and sodium in order to compensate for low-quality ingredients. If you make your fried rice at home so you can completely control what goes into it, there is no reason why it cannot be low-fat and delicious.

This recipe makes enough fried rice to feed four as a side dish or two as a main course. It manages to do this while using only two tablespoons of olive oil. Olive oil contains compounds that lower your LDL (bad cholesterol) and raise your HDL (good cholesterol), so the little fat that this recipe contains is actually beneficial to you. You could substitute the chicken for pork or beef, but the end result will not be quite as healthy.

Low-Fat Fried Rice
Ingredients You Will Need:
2 tablespoons olive oil
1 onion, diced
3 cloves garlic, minced
1-inch piece ginger, peeled and grated
1 teaspoon red pepper flakes
4 cups day-old cooked white or brown rice
½ cup low-sodium soy sauce
2 cups cooked chicken, cut into bite-size pieces
2 carrots, chopped and cooked
1 cup broccoli florets, cooked
½ cup frozen peas, left on the counter for about half an hour
¼ cup chopped green onion tops

Heat the oil in a wok over medium high heat. Add the onions, and cook for a few minutes until they start to brown. Add the garlic, ginger and pepper flakes, and stir around for a few seconds. Be careful not to burn the garlic. Add the rice, and stir to combine. Leave for a minute or so without stirring so the rice can begin to crisp up. Don't leave the kitchen, however, because it can begin to burn quickly. After a minute or so, pour in the soy sauce, and stir to combine. Add the rest of the ingredients, except for the green onion tops, and thoroughly mix. Let cook for a few more minutes while the chicken and vegetables warm through. Remove to a platter, and top with the green onions.