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The Best Egg Fried Rice Recipe | How To Make Fried Rice? | Easy and Healthy Egg Fried Rice In Under 5 Minutes

Healthy Lunch Recipes for weight loss
Easy and Healthy Egg Fried Rice In Under 5 Minutes
vegetable fried rice with egg

Egg fried rice is such a simple recipe, yet, when prepared properly, it is a full explosion of flavor!


I tried many Chinese fried rice recipes, from restaurants in all the countries visited (yes, like all mixed-race couples we had to find a cuisine that suited us both in any place of the world and we found two: Chinese and Lebanese) and it always has that something, it always tastes right!


In Mumbai egg fried rice on the streets is an adventure, as it is prepared in massive woks and served in plastic takeaway bags, while in Italy you’d probably end up having it in a restaurant that looks very upmarket, full of light wood furniture and red tapestry. It honestly does not matter where, but a bowl of simple fried rice needs to be on the table!

 

 

~~ Looking to ditch all of the additives and preservatives of ready-made sauces? Wondering how to make egg fried rice an even greater meal? Here’s the recipe for the best, easiest, tastiest Schezwan Sauce… add it to rice, chicken, sandwiches, noodles, you name it… and it will be a new experience!

vegetable fried rice with egg

 

Let’s talk nutrition!

 

Basmati rice is a great choice of grain when deciding to cook stir-fried rice, as it is fragrant and very aromatic, which is perfect for this fried rice recipe, as it aims to be tasty, filling, healthy, and quick to prepare!

 

The word Basmati in Hindi means ‘full of aroma‘ and if you have cooked it before you will know why: once boiled this rice has a very distinct smell that has been described as similar to popcorn.

 

Basmati rice can be either brown or white, with the white being more processed; nevertheless, both types have many health benefits, as they are rich in fiber, improve brain and heart health, and is low in arsenic.

 

Most types of rice are off-limits for people who suffer from diabetes, however basmati rice’s low glycemic index of between 50 and 58, puts it in the low to medium range in the glycemic index food, which is much lower than most other types of rice, which is mostly between 68 and 73 (but maybe a bit lower or higher); this means that many people (but not everybody) who suffer from diabetes may be able to consume a small amount of basmati rice on occasion.

 

What makes the GI of basmati rice lower than other types of rice is its good amount of fiber, amylase, proteins, and starchy carbs; a low GI means that the food does not increase the blood sugar level, with a consequent lower insulin response within the meal.

 

The high amount of fiber in basmati rice makes it a suitable carbohydrate for weight loss. Fiber takes longer for the body to digest, making us feel full for longer after a meal; in any case, it is always important to follow a healthy and balanced diet and the rice consumed should always be in moderation.

 

Basmati rice can be purchase enriched; enriched basmati rice has certain nutrients added to it while it is being processed, which may assist in achieving daily recommended values. The most common nutrients basmati is enriched with are different B Vitamins and iron. 

 

 

~~ Just like white rice, other foods are off the list for many for no reason! Read more about it: 10 Foods That Are Healthy And Weight-Loss Friendly But Have A Bad Reputation

egg fried rice ingredients

Questions time!

What is the secret ingredient to make the best Chinese fried rice? What makes Chinese fried rice taste so good?

The most important and less spoken-about ingredient in fried rice with egg is Ajinomoto; it is seasoning or salt that derives from the amino acids that occur in sugar cane, cassava, or corn.

 

Ajinomoto means the essence of taste and it is the famous brand that produces this salt; the common English name for this form of seasoning is monosodium glutamate (MSG). Consuming large amounts of this seasoning, especially over a long time, may be harmful, so while they enhance the flavor of stir-fried Chinese dishes, it is important to restrict the quantity consumed.

Is egg fried rice unhealthy?

How to cook fried rice healthily? This should be the real question, like most foods, when consumed in moderation, are not unhealthy.

 

When preparing egg fried rice it is important to control the amount of rice, oil, Ajinomoto, and soy sauce used; the other ingredients used in most easy fried rice recipes are healthy: eggs, carrots, spring onion, vinegar. To add some crunch to this vegetable fried rice with egg I have added some shredded cabbage.

What is the secret to Chinese fried rice?

While this egg fried rice recipe is very easy and quick to follow, some steps are ever so important as they make all the difference in this meal:


1 – COLD RICE: It is absolutely important that the rice used for any homemade egg fried rice is cold, but also dry. What I mean is the rice can’t be cooked and cooled down under running water and used straight away; the best way of preparing the rice for this recipe is to either boil it in advance (ie: in the morning) or to cook it, cool it under the water and allow it to drain in the colander, so that it gets as dry as possible. Dry cold rice will stir fry much better when it heats the hot oil in the wok pan… making a world of difference, and it won’t get sticky either!


2 – HOT PAN: Before starting to cook the pan must be very hot, as this will give that classic stir-fried flavor to the rice.


3 – THE RIGHT SIZE PAN: If you have a medium-sized wok and need to cook a lot of rice, do it in batches. This will allow the rice to stir fry nicely through and through and, as you need to warm up the dish in any case, do it in small batches will allow it to warm up quicker, maintaining a higher standard.


4 – DON’T OVERCOOK THE VEGGIES: This recipe will ask you to add shredded cabbage, chopped spring onion, and diced carrots… which you want to not only flavor the dish, but also give it that extra color and crunch! Once in the pan, allow the veggies to stir fry, but not cook… quickly move to the next step!

How to make fried rice? How to cook egg fried rice?

Prep is the key, the most essential, and important step of this recipe for fried rice.


Well in advance boil the white rice and allow it to completely cool down, possibly after rinsing it under cold water; if possible and needed, allow it to rest on the colander, to keep on draining.


Clean and chop some fresh garlic, ginger, spring onions, carrots; shred some cabbage and crack open a couple of eggs and flavor them with some black pepper and salt.


Warm up the wok and add some sunflower oil (or sesame oil if preferred); once warm, add the chopped ginger and garlic. After about 30-40 seconds the smell of raw garlic should be done, so you can move these to the side of the pan and add the beaten eggs to the pan.


Allow the bottom of the egg to cook and quickly scramble; once the egg is thoroughly cooked, add the diced carrots and grated cabbage.


Mix the vegetables well for 30 seconds to one minute and add the rice; stir fry the rice and allow it to lightly brown at the bottom for extra flavor. As the wok is very hot, this should take about one minute, after which you add the soy sauce, vinegar, salt, and Ajinomoto to it.


Mix the rice well and allow all the seasonings to coat the fried rice; add the spring onions to the dish and mix well, before serving, while still hot.

oil, gineger and garlic
Oil, ginger and garlic
scrambled egg
Scramble the eggs
Add vegetables
Basmati rice
soy sauce, vinegar, ajinomoto, black pepper and salt
Add seasoning
egg fried rice in wok
Egg fried rice!

Can you crack an egg in fried rice?

The short answer is: no. The egg has to be cooked before adding the rice if not it will cook while mixing to it and create a sort of rice omelet.

 

As cooking the egg is very quick, should you wish to add it after you have already prepared the fried rice, you can remove the ready fried rice from the pan, cook and scramble the eggs and then add the fried rice again to sautee before serving.

 

 ~~ Eggs are such a healthy and delicious ingredient! Try this authentic South Indian Style Egg Curry… yummy is all you’ll say! 

How to reheat fried rice?

Fried rice can be reheated in two ways: in the wok or the microwave.

 

The best way to do it is with a wok; simply warm up the wok and sautee the rice until thoroughly hot (if wanted, add a tiny amount of oil to the wok before sauteeing the rice again).


If using the microwave, as you wouldn’t want the rice to become soggy, cover the plate with the microwave dome (the plastic lid used to cover plates in the microwave) and warm for one minute, before mixing well and warming up for a further minute. If needed, repeat the mixing and warming process until the rice is thoroughly hot.

How many calories in egg fried rice?

This recipe is conscious of keeping the calorie count down and the flavor up and one portion comes in at only 303 calories… which is great for a delicious takeaway style meal!

What goes with egg fried rice?

In all honesty? Almost anything, but black bean sauces work well and so do sweet chili dishes! Chose a dish that has some sauce to hug the rice!

How can I turn this into vegan fried rice?

This is very easy, as you simply have to skip the egg and turn this into a vegetable fried rice. Simply keep the fried rice ingredients the same and perhaps use more carrots and cabbage, or add other vegetables you may like and stir fry well, such as mushrooms, tinned peas, or onions.

healthy chicken recipes for weight loss

This healthy fried rice is the real deal!

 

It tastes just like the one from the best Chinese takeaway restaurants, yet it contains less fat and calories!


It is a great mid-week meal, as it is quick, tasty, and requires very few ingredients, but it works just as well as a Saturday night fakeaway, where you can serve it with sides and share it with friends and family.


This egg fried rice works very well also for meal preppers and it is a great lunch box option.


So, are you looking for a real all-rounder? This is the dish you want to be stir-frying!

 

 ~~ Love rice dishes? Try this delicious Chicken Biryani… healthy, tasty and easy to prepare!

vegetable fried rice with egg

The Best Egg Fried Rice Recipe

Easy and Healthy Egg Fried Rice In Under 5 Minutes
No ratings yet
Prep Time 10 mins
Cook Time 5 mins
Total Time 15 mins
Course Main Course
Cuisine Chinese, Indian
Servings 4 portions
Calories 303 kcal

Ingredients
 
 

  • 240 g White Basmati Rice
  • 1 Tbsp Sunflower Oil or Sesame Oil if preferred
  • 5 g Chopped, Fresh Ginger
  • 5 g Chopped, Fresh Garlic
  • 2 Eggs
  • 1 Cup Thinly Sliced White Cabbage
  • 3/4 Cup Thinly Sliced Spring Onions Green Onions
  • 1 Carrot Peeled, and Diced
  • 2 tsp Dark Soy Sauce
  • 2 tsp White Wine Vinegar
  • 1 tsp Ajinomoto optional
  • Salt and Black Pepper to Taste

Instructions
 

  • Start by preparing all of the ingredients ensuring they are ready to use, as this recipe is very quick to put together once the prep is done; it is important also to have the eggs cracked and seasoned before starting to cook.
  • Cook the rice following the package's instructions and then completely cooldown by draining the rice and using cold water if necessary, so that it doesn't continue cooking while cooling down; leave the rice in the colander so that it continues draining the excess water.
  • Heat the wok with the sunflower oil in it; before starting to cook, ensure these are hot, as they will give the typical fried rice flavor.
  • Once the oil is hot, add the ginger and garlic and allow them to fry until the rawness of the garlic has gone, which should take about 30 seconds.
  • Add the beaten and seasoned eggs and allow them to cook; once halfway done, scrumble them until they are fully cooked. This whole process should take between 30 seconds and one minute, always keeping the flame high.
  • At this stage add the diced carrots and sliced cabbage and mix well, before adding the cold basmati rice. Mix the rice well and sautee' for about a minute.
  • Add the soy sauce, vinegar, Ajinomoto, salt, and black pepper and mix well.
  • Stir fry the rice and allow it to cook until thoroughly warm, then as a last step add the spring onions and saute for a further 30 seconds before serving while hot! Enjoy!

Nutrition

Calories: 303kcalCarbohydrates: 53gProtein: 8gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 82mgSodium: 800mgPotassium: 247mgFiber: 2gSugar: 2gVitamin A: 2871IUVitamin C: 11mgCalcium: 58mgIron: 1mg
Keyword 30-Minute Meal, egg, fried, rice
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