Fried rice is a versatile and flavorful dish enjoyed worldwide, often prepared with leftover rice and a mix of vegetables, protein, and seasonings. Its origins trace back to Asia, where it became a creative way to repurpose rice while enhancing it with bold flavors. This recipe provides a balanced version that blends nutrition and taste, making it suitable for family meals, gatherings, or even meal prep. With its customizable nature, fried rice can be easily adapted to vegetarian, vegan, or protein-packed diets. The combination of crisp vegetables, tender rice, and savory seasonings makes this dish a comfort food classic that never fails to impress.
Ingredients
- 3 cups cooked and cooled rice (preferably a day old, jasmine or basmati)
- 2 tablespoons sesame oil or olive oil
- 2 eggs, lightly beaten
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup mixed vegetables (peas, carrots, corn, or bell peppers)
- 1/2 cup cooked chicken, shrimp, or tofu (optional for protein)
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon oyster sauce or tamari (optional)
- 2 green onions, sliced
- 1 teaspoon grated ginger
- Salt and black pepper to taste
Instructions
- Heat 1 tablespoon of oil in a large skillet or wok over medium heat. Add the beaten eggs and scramble until just cooked. Remove from the pan and set aside.
- In the same pan, add the remaining oil, onion, garlic, and ginger. Sauté until fragrant, then add the mixed vegetables and cook until tender. Add cooked chicken, shrimp, or tofu if using.
- Stir in the cooled rice, breaking up any clumps. Add soy sauce, oyster sauce, salt, and pepper. Return the scrambled eggs to the pan and toss everything together until well combined. Garnish with sliced green onions before serving.
Servings
Makes 4 servings
Nutritional Info (per serving, approx.)
Calories: 295
Protein: 10g
Carbohydrates: 42g
Fat: 10g
Fiber: 3g
Sugar: 3g
Sodium: 540mg
Notes
Using day-old rice is key to achieving the perfect texture, as freshly cooked rice tends to be too soft and sticky. You can adjust the protein and vegetables based on availability and preference, making this dish extremely versatile. A hot wok or skillet is essential for achieving the slightly smoky flavor known as “wok hei.”
Tips
For extra flavor, drizzle a touch of sesame oil just before serving. Do not overcrowd the pan, as this will prevent the rice from frying properly. Use long-grain rice for the best results. If you prefer a spicier version, add chili flakes or sriracha sauce. Leftovers can be refrigerated and reheated in a skillet to maintain crispness rather than microwaving.
Health Benefits
Fried rice, when prepared thoughtfully, can be a balanced meal. The vegetables provide essential vitamins, minerals, and fiber. Eggs or added proteins like chicken, shrimp, or tofu boost satiety and supply amino acids. Using low-sodium soy sauce reduces sodium intake, while sesame oil provides healthy fats. Opting for brown rice instead of white rice increases fiber and nutrient density. This dish can easily be modified to meet dietary needs, making it both nourishing and satisfying.
Q & A
Q: Can I use freshly cooked rice?
A: Fresh rice tends to be sticky, so it’s best to use rice that has been chilled for several hours or overnight.
Q: Can this dish be made vegetarian?
A: Yes, simply skip the meat and use tofu or extra vegetables.
Q: What’s the best oil for fried rice?
A: Sesame oil adds authentic flavor, but olive oil or vegetable oil can also be used.
Q: How can I make it healthier?
A: Use brown rice, add more vegetables, and limit the amount of soy sauce.
Q: Can I freeze fried rice?
A: Yes, fried rice freezes well in airtight containers for up to 2 months. Reheat in a skillet for best results.