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Recipe: Healthy Fried Rice for Chinese New Year
Healthy Fried Rice for Chinese New Year

Recipe: Healthy Fried Rice for Chinese New Year

Recipe: Healthy Fried Rice for Chinese New Year

Sneaking vegetables into your fried rice for flavor and health

Fried rice has always been one of my favorite dishes and kids seem to love it as well. It is really easy to sneak a lot of vegetables into fried rice, as the vegetables add flavor layers to the dish. Your husband, kids or picky spouse will not suspect that you are lacing their meal with nutrients. This recipe for Healthy Fried Rice is a vegetarian dish and is a healthy option for your Chinese New Year celebration.

Ingredient Highlight

Gai Lan which is also known as Chinese Kale or Chinese Broccoli. This is the same stuff that is served sauteed with oyster sauce at Dim Sum.  It is a leafy vegetable with thick, flat, glossy blue-green leaves with thick stems and a small number of tiny flower heads, like mini- broccoli. The flavor is slightly bitter. Gai Lan is high in fiber, Vitamin A and C.

Healthy Fried Rice Ingredient- Gai Lan

Healthy Fried Rice Ingredient- Gai Lan

Chinese Long Beans – This is a long and slender bean with a crunchy exterior and small beans. Long beans are versatile due to the long shape, so they can be cut up into small bite size pieces or long segments. These beans are high in vitamin C.

Healthy Fried Rice Ingredient- Chinese Long Beans

Healthy Fried Rice Ingredient- Chinese Long Beans

Recipe for Healthier Fried Rice

Serves two People as a large main course or six people as a side

Estimated Calories: Main Course: 450 Calories Side: 150

Ingredients

  • 1/8 cup sliced fresh ginger (thin sliced and quartered)
  • 1/2 cup Melissa’s Produce daikon (sliced and divided 
  • 1/4 cup apple cider vinegar
  • 2 Tablespoons olive oil
  • 1/4 Cup brown onion (chopped)
  • 1/2 Cup Melissa’s Produce Chinese Long Beans (cut into 1 inch segments)
  • 1 Cup brown mushrooms (sliced)
  • 1 Tablespoon fresh ginger (minced)
  • 1 Tablespoon fresh garlic (minced)
  • 1 Bunch Melissa’s Produce Gai Lan 
    • Stems:  sliced in half and cut into one inch segments
    • Leaves: sliced into one-two inch segments. 
  • 1 Tablespoon Low Sodium Kikoman soy sauce 
  • 1 Tablespoon fish sauce
  • 1 Tablespoon brown sugar
  • 1 Tablespoon siracha
  • 1 Melissa’s Produce key lime-  quartered , divided
  • 2 Cups brown rice (cooked)
  • 2 Large eggs

Instructions

Pre-step – Pickle ginger and daicon

-Place thinly sliced ginger on bottom of small bowl

-Add Apple cider vinegar, enough to slightly cover ginger

-Place thinly sliced daikon on top of ginger

-Allow the ginger and daikon to slightly pickle as you prep the rest of the dish. Set aside, these pickled ingredients will provide flavor layering to the dish. 

Healthy Fried Rice  pre-step:  Pickle the Ginger and daicon

Healthy Fried Rice pre-step: Pickle the Ginger and daicon

 

Healthy Fried Rice Steps

1) Warm olive oil in large pan over medium-high heat

2) Add Gai Lan stems, Chinese long beans and onion to the hot pan. Season with salt and pepper (to taste).

3) When onion begin to sweat, add the mushrooms, gai lan leaves, non-pickled daikon and minced ginger

Healthy Fried Rice: Step 1-3

Healthy Fried Rice: Step 1-3

 

Step 4) While the vegetables cook, mix the soy sauce, fish sauce, brown sugar, rooster sauce and fresh squeezed lime juice in a separate bowl.

Step 5) When the Gain Lan leaves  begin to wilt, add sauce and mix all ingredients well. 

Step 6) Drain the pickling bowl and add pickled ginger and daikon to the pan.

Step 7) Add brown rice, and thoroughly integrate ingredients.

Healthy Fried Rice:  Steps 4-7

Healthy Fried Rice: Steps 4-7

 

Step 8) Allow the brown rice to get  very hot. If rice begins to stick to the bottom of the pan, add an additional tablespoon of olive oil. A little stickiness and browning is o.k.

Step 9) Crack one full egg and whites of one egg on top of rice. Slowly spread egg around rice and then fold the egg into the rice.

Step 10) Allow the rice to continue to cook and eggs to firm up. 

Healthy Fried Rice:  Steps 8-10

Healthy Fried Rice: Steps 8-10

 

 

Serve the Healthy Fried Rice with green onion and quarter slice of lime.

Plated Healthy Fried Rice - Serve with lime, green onion and Siracha on the side

Plated Healthy Fried Rice – Serve with lime, green onion and Siracha on the side

 

Happy New Years to my fans. May the Year of the Horse be prosperous and healthy for you and your family. If you liked this dish or have ideas to improve it, leave a comment below.

 

View my other Recipe Posts

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About Tom Holmberg

Tom grew up in a cultural diverse neighborhood and a culturally diverse family, so he has learned to appreciate all types of food. "I am not a Chef, nor do I play one on T.V., but I have learned to appreciate food from years of eating and cooking." Tom also spent 10 years in the restaurant industry in various roles, from Prep Cook to server.

21 comments

  1. I love fried rice. It’s nice to have a healthier version. I like that you can add even more vegetables to it if you want to.

  2. Looks and sounds delisious! I must try to make this one of these days!

  3. Healthy FRIED rice? I’m going to have to print this and try it!

  4. Looks extremely healthy and good. I have had cancer so I have changed my eating habits for the better.

    This looks like something I would love to have

  5. That looks like a great dish. Didn’t realize so much work went into fried rice.

  6. Thank you for sharing this! I’m always looking for heathy ways to prepare dishes and I love fried rice!

  7. When I make a dish like this, I load it up with veggies. They really do help fill you up.

  8. Now that is a FRIED RICE. Shouldn’t read your blog before supper !! I must go get some food now. Interesing ingredients !

  9. Oh my fried rice is one of my favorite dishes too. As you say, you can put so many nutritional items in it. I love your recipte. I will try it. Thanks!

  10. YUM! I love Asian food and this fried rice can be a whole meal in itself. Thanks so much for sharing the recipe.

  11. Those long beans look very Medusa-esque. Lol but that dish looks amazing

  12. Honestly, I am always looking for good Chinese recipes.
    Thank for this info

  13. OMG! I love cooking.. :) This adds to my recipes! I love vegetables I always these in every meal.

  14. This dish looks amazing, a perfect way to celebrate the Year of the Horse. What’s also amazing is that you made it yourself and stopped to take pictures along the way!

  15. I’m loving the healthier friend rice option – I love Chinese food so I’m definitely giving this a go

  16. Great recipe Tom! It looked like you enjoyed it very much when you made it here the other evening.:)

  17. In my whole life i ate rice everyday.. but this recipe looks very attractive to eat! wonder whats the taste on it.

  18. Im starving when all the dishes showed up.. lol i enjoyed reading your blogs.

  19. That looks really good.

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