Healthy Vegetable Fried Rice with Reduced Oil
Reduce Cooking Oil for Cleaner Arteries and Prevent Childhood Obesity
Reducing the intake of cooking oil can lead to cleaner arteries, help prevent childhood obesity, and lower the risk of diseases such as heart disease, breast cancer, colon cancer, and diabetes. If you can reduce your oil consumption, it’s definitely a good idea! This recipe focuses on maximizing the natural flavors of vegetables with minimal oil.
Main Ingredients- 1 bowl of cooked rice
- 1 cup of minced vegetables (feel free to use up leftover veggies from your fridge!)
- 1/2 tsp salt & pepper mixture
- 1 egg
Vegetable Options- Carrot (finely diced)
- Onion (finely diced)
- Bell Pepper (use a variety of colors for visual appeal, finely diced)
- Carrot (finely diced)
- Onion (finely diced)
- Bell Pepper (use a variety of colors for visual appeal, finely diced)
Cooking Instructions
Step 1
First, thoroughly wash and pat dry any vegetables you have in your refrigerator. Then, dice them very finely, especially if children will be eating it. Carrots, onions, and bell peppers are great choices, but use whatever vegetables you have on hand.
Step 2
Heat a non-stick frying pan over medium heat until it is sufficiently hot. If your pan’s coating isn’t in the best condition, you can add a tiny splash of water to help with the non-stick properties or ensure the pan is very hot. Add the minced vegetables to the hot pan and stir-fry, being careful to prevent burning.
Step 3
Once the vegetables begin to soften, reduce the heat to low. Cover the pan for a moment, then uncover it, repeating this process. This steaming effect allows the vegetables to cook in their own moisture, preventing them from sticking or burning.
Step 4
When the vegetables are tender, add the bowl of warm cooked rice. Season with the salt and pepper mixture. Use a spatula to break up any clumps of rice and stir everything together evenly. Continue to stir-fry until the rice is slightly toasted and fluffy, making a gentle ‘shuffling’ sound.
Step 5
Once the rice is well-fried, add a drizzle of sesame oil and a sprinkle of toasted sesame seeds. Stir-fry for another moment to combine. The nutty aroma will make it even more appetizing.
Step 6
Now, let’s make the scrambled eggs. If you have a good non-stick pan, you can use just a tiny amount of oil, wiped with a paper towel, or even no oil at all. Heat the pan, then pour in the whisked egg and gently scramble until cooked. (Tip: With an excellent non-stick pan, you can heat it thoroughly without any oil and then add the egg. It shouldn’t stick and will cook beautifully.)
Step 7
Finally, artfully arrange the fluffy scrambled eggs on top of the healthy vegetable fried rice. The vibrant colors of the vegetables combined with the golden eggs create an appealing and delicious meal.
