Healthy Fried Rice by Healthy African Foodie

Fried rice made healthy full of healthy fiber, protein, good carbs, good fat, vitamins, minerals and antioxidants. Flavorful yet healthy. You will love it Hey

fried rice on a white plate

Fried rice made healthy full of healthy fiber, protein, good carbs, good fat, vitamins, minerals and antioxidants. Flavorful yet healthy. You will love it

Hey friends. It’s been a long time posting. Missed me?

I’d have posted sooner were it not for procrastination, human kind’s number one enemy. Damn it why is postponing stuff so much easy. I know am not alone. For how long have you been planning to join the gym? Write a book? Ask that girl/guy out on a date? Try new recipes? Always telling yourself there is tomorrow. Next thing you know it’s been a year since you started planning to have that morning run. Check out this article, Not Now. . . by Marvin, a pal of mine with whom we schooled together.

I recently graduated from college

The second reason for my silence, and one that am really excited about, is that I recently graduated from college (totally exciting, right) with a Bachelor of Commerce degree in accounting. Simply put, I now have a huge advantage over 8% of the workforce. I am talking of dropout losers like Bill Gates, Mark Zuckerberg and Michael Dell😂. OK, those are not perfect examples. I’d have used better ones like those drunk Wazees back in the village always saying “usinione hivi hivi, pia mimi nilikanyaga campus, ni vile tu sikumaliza” 

Did I mention accounting? Yeah, right. If your financial books are not in order call me I’ll balance them for you. Don’t you worry about the charges; my rates are unbeatable out there. For now though let us head to the recipe and, like in accounting, balance the ingredients to get the perfect healthy fried rice.

Why traditional fried rice is not good for you

Traditional fried rice combines tons of unhealthy oil with white rice making it hard on your digestive system and generally unhealthy. Equally, fried rice made with just eggs and rice results in an overload of carbs. As you probably know, a balanced diet comprises of carbs, protein, fat, vitamins and minerals. As a rule of thumb, every meal should include some vegetables. See this post on healthy eating habits.

Related: Spaghetti Avocado Yogurt Sauce

Fried rice and sunny side up egg on a white plate

How to make healthy fried rice

My healthy fried rice feels like an indulgence, delicious, colorful and flavorful yet actually healthy and good for you. Talk of spring vegetables (peas, carrots and asparagus), stir fried with onions, ginger and garlic. You will love it.

Try out this recipe and let me know how it goes in the comments. Got a congratulatory message on my graduation? Let me know in the comments too. My ears are always open, or rather my eyes are always open to read your comments.

Healthy Fried Rice
Author: 
Recipe type: Lunch
Cuisine: World
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Fried rice made healthy full of healthy fiber, protein, good carbs, good fat, vitamins, minerals and antioxidants. You will love it
Ingredients
  • 3 Tablespoons olive oil or other healthy oil
  • 1 cup peas fresh or frozen
  • 4 Scallions (Green onions)
  • 1 tablespoon freshly grated ginger
  • 225 gm asparagus woody ends chopped
  • 1 cup diced carrot
  • 2 large garlic cloves minced
  • 3 cups cooked brown rice
  • 2 tablespoons low sodium soy sauce
  • 1 tablespoon toasted sesame oil
  • 2 tablespoons toasted sesame seeds
  • 3 large eggs
  • Sea salt
Instructions
  1. Heat oil in a large non stick skillet over medium high heat
  2. Add asparagus and cook stirring frequently until soft, about 2 minutes
  3. Mix in carrot and peas and cook for a minute then add ginger, garlic and scallion. Stir fry for about 30 seconds
  4. Beat the eggs in a small bowl, whisk and add stirring vigorously to scramble the eggs
  5. Mix in the rice and cook stirring frequently for 3-5 minutes
  6. Stir in soy sauce, toasted sesame oil and sesame seeds
  7. Serve while still hot

 

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