Zero food waste, healthy fried rice

There are not many large bowls with great heat that satisfy completely like fried rice. In fact, if you have a small remaining rice and some remaining veg in the fridge, you are due to a quick, fresh fried rice dinner – tasty, filling and no food waste!

In fact, the more leftovers and random ingredients you have, the better your fried rice will be. Eggs, chicken, vegetables, nuts or seeds, you name what you can make it happen. The result will be crunchy, umami, satisfactory and frankly, a really good meal full of nutrients.

All you need is a wok or a 24-inch cast iron bucket, and then follow these tips for large, fast, fresh fried rice:

It may seem contradictory, but fried rice is best when made with day old rice-not fresh. If you have something almost out of date, you are just one step away from an incredible meal. If you make fresh rice and use it, the rice will be lumpy – not crispy and the crispness is what you are going for. That said, if you have any remnants of quinoa or another grain, feel free to use it instead of the rice and innovate.

Just a little bit of maple syrup over your fried rising ingredients when cooking goes a long way. You can also use granulated sugar or brown sugar here. The point is to equalize umami and salty taste of other ingredients.

Oil keeps the rice at the same time moist and crispy. Use a neutral oil or a combination of olive oil and sesame oil is lovely. (Be careful not to get too excited and overuse sesame oil – it’s a pretty strong taste.) Then coat the pot with a nice smooth oil, and don’t be afraid to finish with more if you need it.

Traditional fried rice recipes require frozen peas, carrots and onions. That’s not what we’re talking about here (but if you have them, throw them in). Instead, try cauliflower, broccoli, bok choy, radishes and deep leaf vegetables … all of which go beautifully in a stirring. Don’t be shy; Add them all.

Scallions, garlic and ginger are traditional. But there are many ways to make fried rice really interesting. Try kimchi, bacon, cauliflower, shallots, green cabbage, shrimp, broccoli and pork shoulder … The possibilities are only limited by what is in your refrigerator. The recipe below suggests a combination of traditional and fresh ingredients.

The cooking time for fried rice goes by quickly, as with most high -heated dishes. Before you ever turn on the heat, prepare all your ingredients. Chop your vegetables, collect your cooked meats, whisk your eggs and collect your oils, edges and sauces.

Add your aromatics (onions and garlic) and any cordial vegetables to the pan first, then meat, then rice. Add delicate vegetables (like radishes and greens) closer to the end of cooking time. In this way, flavor builds, everything is cooked through and you have no overcooked or mushy bits.

Fried rice contains eggs, but we don’t shrink the usual way here – your pan is super hot when you add the eggs so they cook very quickly. Move all rice and other ingredients to the side, then drizzle in oil and braggs liquid aminos. Add the beaten eggs to the center of the pan and stir constantly so that the eggs are set and form threads that weave into your fried rice.

Just because your fried rice is done with cooking doesn’t mean you have finished building flavor. Add fresh herbs, sauces and crunchy toppings as sesame seeds to make it a meal. When you are done properly with your fried rice, eat immediately.

Quick, fresh chicken fried rice

Ingredients

• 2 tablespoons toasted sesame oil
• 1 cups (110 g) shredded carrots
• 2 cloves of garlic, chopped
• 1 pile green cabbage, de-voice and torn in bite pieces
• 2 cups (270 g) rotisserie chicken breast, coarsely chopped
• 2 tablespoons olive oil
• 3 cups (585 g) remaining brown rice
• 4 large eggs, whipped
• 2 tsp braggs floating aminos, divided
• 3 radishes, sliced ​​thin
• 1 tablespoon maple syrup
• 1 tbsp sriracha
• Thin slices of scallions, to decorate
• Toasted sesame seeds, for garnish

Directions

Heat sesame oil in a large nonstick pan (a wok or a 24-inch cast iron pan) over medium heat. Add the carrots and cook until lightly browned, approx. 6 minutes. Add the garlic and cook with stirring often until fragrant, approx. 30 seconds. Add the kale and cook until wilted, about 2 minutes. Add the chopped chicken and cook until they start to heat, approx. 3 minutes.

Slide all the ingredients to the side of wok, drizzle the open area of ​​the pan with olive oil and add the rice, spread it out in an even layer. Cook, undisturbed, for 1-2 minutes. Stir and repeat again or until the rice begins to become slightly golden brown and crispy ..

Use a wooden spoon to create a well in the middle of the rice. Add the whipped eggs to the well along with 1 teaspoon of braggs liquid aminos and cook while stirring occasionally until eggs are almost set. At this point, stir in the vegetables and chicken. Add half of the radishes and stir to combine.

Season the fried rice with 1 teaspoon of Braggs liquid aminos, maple syrup and sriracha and tube to combine. Divide between 6 bowls, top each bowl with remaining radishes, scallions and sesame seeds and serve warm.

Servant: 6 | Serving size: 1.5 cup

Nutrition (per serving): Calories: 358; Total Fat: 17g; Saturated fat: 3g; Single -Saturated Fat: 8g; Cholesterol: 176g; Sodium: 579 mg; Carbohydrate: 33g; Dietary Fiber: 4G; Sugar 4g; Protein: 22 g

Originally published September 2018

The mail zero food waste, healthy fried rice first appeared on the MyFitnessPal blog.