Fried rice is a beloved dish, known for its simplicity, deliciousness, and versatility. This article will guide you through creating a healthy and flavorful fried rice, perfect for meal prepping and enjoying throughout the week. Save thousands of dollars on food every year with a budget-friendly meal plan. This recipe offers a healthier alternative to takeout, reducing oil and increasing vegetable content while avoiding MSG and preservatives.
Why Fried Rice is Perfect for Meal Prep
This fried rice recipe yields approximately 3-4 servings, making it ideal for individual meal prep. It maintains its quality in the refrigerator for 3-4 days, requiring no modifications for make-ahead preparation. Simply divide the fried rice into airtight containers and refrigerate. Reheat in the microwave or pan for 5 minutes before serving.
Key Ingredients for a Healthier Fried Rice
- Rice: Leftover rice, especially day-old rice, is ideal due to its drier texture. Long-grain white rice or brown rice can be used. Brown rice offers a more nutritious option. You can use fresh rice too, just ensure to dry it out a bit.
- Protein: Chicken is a popular choice. Rotisserie chicken works well, or you can use any chicken you have on hand. For a vegetarian option, use eggs only. You can also make this recipe with shrimp.
- Vegetables: A mix of vegetables adds nutrients and flavor. Cabbage, peas, carrots, and green onions are excellent choices. Other options include broccoli, zucchini, peppers, or cauliflower. Frozen vegetables are convenient. Feel free to use white rice, jasmine rice, basmati rice, brown rice, or even cauliflower rice!
- Sauces: Tamari or soy sauce provides flavor and saltiness. Sesame oil, added at the end, enhances the flavor. Coconut aminos are a good alternative to soy sauce, being sweeter and less salty.
- Aromatics: Freshly chopped ginger and garlic provide the best flavor. Ginger garlic paste can be used for convenience.
Two Approaches to Preparing Fried Rice
Instant Pot Method
- Add butter (optional), garlic, chicken, chicken broth, soy sauce, and rice to the Instant Pot in that order.
- Cook on high pressure for 3 minutes.
- Perform a quick pressure release and open the lid when safe.
- Microwave frozen vegetables in a large bowl for 5 minutes until defrosted.
- Add vegetables and green onions to the rice in the Instant Pot, stirring well to combine.
Pan-Fried Method
- Prepare all ingredients by chopping the chicken and vegetables. Mince the garlic.
- Cook the chicken in a large non-stick pan with olive oil, stirring occasionally, for about 3 minutes. Move the chicken to one side of the pan.
- Add eggs to the empty half of the pan. Cook for about a minute, then scramble.
- Add minced garlic, cabbage, and peas. Stir in a tablespoon of tamari sauce and some more oil.
- Add the cooked rice and carrots, along with another tablespoon of tamari sauce. Cook for about 5 more minutes, stirring occasionally.
- Finish by adding sesame oil and green onions. Cook for one more minute.
Step-by-Step Pan-Fried Recipe
Ingredients:
- 1 1/2 cup rice (leftover rice)
- 1/2 lb chicken breast (around 200g), cut into bite-sized pieces
- 2 eggs
- 1 carrot, chopped
- 1 cup cabbage, chopped
- 1/2 cup peas, frozen
- 2 Tbsp oil
- 2 cloves garlic, minced
- 2 green onions, chopped
- 2 Tbsp tamari sauce
- 1 tsp toasted sesame oil
Instructions:
- Cook the chicken in a large non-stick pan with some oil, stirring occasionally.
- After about 3 minutes, move the chicken to one side of the pan and add two eggs to the empty half. Let them cook for about a minute, then scramble them.
- Add the minced garlic, stir it in, and then stir in the cabbage and peas. Add a tablespoon of tamari sauce and some more oil, stirring everything well together.
- Next, stir in the rice and the carrots, adding another tablespoon of tamari sauce. Let everything cook like this for about 5 more minutes, stirring occasionally.
- Lastly, add the sesame oil and the green onions and cook for one more minute.
Recipe Variations for Personalized Fried Rice
Fried rice is incredibly versatile. Adjust the ingredients based on your preferences and what you have available.
- Protein Options: Use only vegetables, eggs, or chicken, or combine them as desired.
- Vegetable Swaps: Substitute vegetables based on your liking.
- Rice Types: Experiment with different types of rice, including brown rice, white rice, jasmine rice, or even cauliflower rice for a low-carb option.
Tips for the Best Fried Rice
- Use Cold, Cooked Rice: Day-old rice is ideal as it’s drier and less likely to clump.
- High Heat: Cook the fried rice over medium-high heat to get a nice sear on the ingredients.
- Don't Overcrowd the Pan: Cook in batches if necessary to ensure even cooking and prevent steaming.
- Taste and Adjust: Adjust the amount of soy sauce and other seasonings to your liking.
Serving Suggestions
Enjoy this Instant Pot fried rice on its own, or pair it with a side dish of your choosing. Egg rolls, dumplings, or steamed broccoli would all be great with this recipe.
Storage and Reheating Instructions
- Refrigerating: Store leftovers in the fridge for up to 5 days.
- Freezing: Freeze the dish for up to 3 months to ensure freshness.
- Reheating: Reheat servings in the microwave for 1-2 minutes or in a pan. Ensure the rice is heated thoroughly.
Additional Tips for Healthy Eating
When selecting chicken, opt for "no antibiotics ever" and "free range" or "pasture raised" options. These labels indicate healthier raising conditions for the chickens.
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