How to Make Healthy Fried Rice in a Super Easy Way?

by Lancy

Hello All!
Five to six years ago, when I was a kid, I used to think that fried rice is one of the most unhealthiest dishes. Blame goes to my mom and others in my family who told me so. They always wanted me to eat south Indian sambars, idly etc. They always considered restaurant made fried rice, pizza and other quick fast food items 'unhealthy'. When I grew up and developed my passion for cooking, I came to know fried rice is not that unhealthy if cooked in a right way. They call it unhealthy because of the sauces (high in sodium), oils and calories present in it.

Today, I am here with a recipe of simple, easy to make, yet delicious fried rice which will do no harm to your health even if you have it everyday. Moreover, it does goodness with its rich-vitamin content. Come lets move on to the recipe. I dedicate this recipe to my aunt today :)

Ingredients Needed:

• Cooked basmati rice
• Chopped vegetables (Beans, Carrots, Capsicum, Cabbage)
• Onions
• Spring onions
• Coriander
• Salt to taste
• Olive oil/Any other cooking oil
• Soy Sauce and Chilly Sauce (Optional)

Preparation Method:

Step 1: Dice the onions thinly and chop the vegetables. Make sure the vegetables are fresh; or else the taste won't reflect good. I used fresh beans, carrot, capsicum and cabbage for this simple fried rice. However you can add or skip any vegetable according to your wish.

Step 2: Spring onions, if used in this fried rice recipes, adds a unique flavor to them. If you cannot find spring onions, alright skip it. But try your best to get it. Chop the spring onions finely and keep aside.

Step 3: In a non stick pan, add 3-4 teaspoons of oil (We are making it 'healthy' so this much is enough. Okay?) and allow it to heat. Raise the flame between high-medium; the vegetables should only be half-cooked to get that real fried rice taste so we are going to do the whole process in medium flame. If you prefer well cooked veggies in your fried rice, then start with a lower flame and increase the cooking time.

Step 4: Add diced onions and spring onions to the oil and saute for a minute or two. Later, add all the veggies. If you wan't your veggies to be cooked fully, then close the pan at this stage and simmer the stove. Allow the vegetables to get cooked for 5 minutes.

Step 5: After the vegetables get cooked, add required salt, pepper powder and saute for 2 more minutes in medium flame. If you wish, you can add a dash of soy sauce and chilly sauce for the restaurant-like flavor. You can also add a sliced chilly for spicy flavor (Optional)

Step 6: Now this is the right time you have to put in the cooked basmati rice. If don't have basmati rice, no problem use normal cooked rice instead. After adding the rice to the sauteed vegetables, saute the mixture in medium-high flame for 2 minutes before turning off the stove.

Your yummy and healthy fried rice is all ready to eat now! Sprinkle minced coriander on top and serve.

P.S: I have only used pepper for the spiciness here and avoided chilly (As doctor asked my mom to avoid chilly for her knee problem) I have also not included ajinomotto; its better if you skip it. If you still want to perk up the taste with more delicious flavor, add some ajino motto. This easy fried rice recipe can be eaten by everyone in your family starting from kids, teenagers, adults and old age people. No extra calories; no excess oil; no extra sodium - all you get are healthy vitamins from the vegetables!

Try this easy fried rice at home and do let me know how it turned out!