Are you a fan of Chinese food but worried about the high salt content? Look no further than this Low-Sodium Chinese Fried Rice recipe. With flavorful ingredients like light soy sauce, garlic powder, and sesame oil, you won’t even miss the excess sodium typically found in fried rice.
Whether you’re trying to lose weight or just looking for healthy alternatives to your favorite dishes, this recipe fits the bill. Plus, it’s easily customizable with substitutions and variations, so you can make it your own.
Don’t let the word “healthy” fool you – this fried rice is still packed with flavor and is sure to satisfy your cravings. Whip up a batch at home and impress your friends and family with your culinary skills.
Why You’ll Love This Recipe
Are you in the mood for a delicious and healthy fried rice recipe? Look no further than this low-sodium Chinese fried rice recipe! Packed with nutritious veggies and fragrant garlic, this dish is sure to please your taste buds while keeping your sodium intake low.
One of the best things about this recipe is how versatile it is. Whether you’re a vegetarian or a meat-eater, there’s an option for you. You can make this dish with chicken breast, shrimp, or even just vegetables for a vegan option. And did I mention it’s gluten-free? So you can enjoy it without any worry of upsetting your stomach.
But what really sets this recipe apart is how easy it is to make. With just a few simple ingredients, many of which are probably already in your pantry, you can whip up a tasty meal that will have your family and friends begging for seconds. And if you need to make some substitutions or variations to meet your dietary needs or preferences, there are plenty of options available.
So whether you’re trying to lose weight or just looking for a healthier way to enjoy one of your favorite Chinese food dishes, this low-sodium Chinese fried rice recipe is definitely worth a try. It’s easy to make at home, packed with flavor and nutrients, and sure to become a favorite in no time. Trust me, once you taste it, you’ll be hooked!
- 2 cups cooked brown rice
- 1 chicken bouillon cube
- 3 tablespoons water
- 1 tablespoon light soy sauce
- ½ tsp garlic powder
- 3 tablespoons olive oil, divided
- 2 eggs, lightly beaten
- 1 cup chopped carrot
- 4 green onions, finely chopped
- 1 cup frozen peas
- Salt, to taste
Note: Feel free to adjust the vegetables used based on your preference. You can add some bell peppers or use broccoli instead of peas. Also, keep in mind the importance of choosing low sodium products like soy sauce and bouillon cube to reduce your sodium intake.
The Recipe How-To
Now that you have all of your ingredients ready, let’s cook up some delicious low-sodium Chinese fried rice. Below are the step-by-step instructions for making this easy and healthy dish.
Step 1: Cook the Rice
Start by cooking 2 cups of brown rice according to the package instructions. Once cooked, set it aside and allow it to cool down completely.
Step 2: Sauté Vegetables
In a large skillet, heat 3 tablespoons of olive oil over medium-high heat. Add 1 cup of finely chopped carrot and sauté for 2-3 minutes until slightly tender. Next, add 4 chopped green onions and sauté for an additional 1-2 minutes.
Step 3: Scramble the Eggs
Create a well in the center of the skillet, pouring in 2 beaten eggs into the spot. Use a spatula to scramble the eggs, breaking them into smaller pieces as they cook.
Step 4: Add Peas
Stir in 1 cup of frozen peas and continue stirring until they’re heated through.
Step 5: Mix in Rice
Add in your cooked brown rice to the skillet with the vegetables and egg mixture, mixing everything together until fully combined.
Step 6: Season Your Fried Rice
Add in 1 tablespoon of low sodium soy sauce, ⅛ tsp ground ginger, and a pinch of garlic powder to season your fried rice.
Step 7: Add Sesame Oil (Optional)
If you like, you can add a drizzle of sesame oil to add extra flavor, just make sure that it is a low-sodium version.
Step 8: Serve Hot
Serve your healthy fried rice hot and enjoy!
You will love how easy this recipe is to make at home. It is a great option when you’re looking for something quick that is also lower in sodium compared to other fried rice recipes out there!
Substitutions and Variations
As a culinary explorer, I have constantly found myself experimenting with various substitutions and variations to traditional recipes. So, here are some variations and substitutions you can use to customize this Low-Sodium Chinese Fried Rice recipe.
– Vegetarian/Vegan: To make it vegan, skip the eggs and chicken breast. You can replace the meat with tofu cubes, mushrooms or assorted vegetables like broccoli, snap peas, or sliced cabbage. If you want to increase the protein content without using meat, you can also add some toasted cashews or almonds as a garnish.
– Gluten-Free: Use Tamari sauce instead of soy sauce (which is made with wheat) to create a gluten-free version of the fried rice recipe.
– Brown or Black Rice: For extra texture and fiber substitute the white rice with brown or black rice. You may need to adjust cooking times accordingly.
– Shrimp Fried Rice: If you love seafood or want to elevate the protein content, feel free to exchange chicken breast with shrimp. Follow the same recipe instructions but add 1 cup of cleaned shrimp after frying garlic and green onions.
– Pork Fried Rice: The low-sodium soy sauce pairs well with pork’s mild flavor. You can replace chicken breast with lean pork for a different take on this healthy fried rice recipe.
I hope these suggestions ignite your creativity and inspire you to make your home-cooked fried rice taste even better!
Serving and Pairing
Once your low-sodium Chinese fried rice is ready, it’s time to enjoy! This dish is versatile and makes a great main meal, but you can also serve it as a side dish to complement other Chinese-inspired dishes. It pairs well with stir-fried vegetables or meat-based dishes, such as chicken or shrimp.
For some added texture and flavor, top the dish with toasted sesame seeds or chopped peanuts. A sprinkle of chopped cilantro will also bring a pop of freshness and color to the dish.
If you’re serving this up as a main meal, start off with a soup, such as hot and sour soup or egg drop soup. You can also add some protein to your meal by pairing the fried rice with quickie chicken fried rice or pork fried rice.
Don’t forget about the drinks! To keep the Asian theme going, consider serving green tea or jasmine tea. If you prefer something non-alcoholic, try making a refreshing ginger ale or lemonade.
Now that you’ve got your meal planned out, grab those chopsticks and dig in! Whether you’re gluten-free, vegan, trying to lose weight, or just looking for a healthier version of your favorite Chinese food, this low-sodium Chinese fried rice recipe will not disappoint.
Make-Ahead, Storing and Reheating
One of the advantages of this Low-Sodium Chinese Fried Rice Recipe is that it can be made ahead of time and stored easily for later. To store, simply transfer the fried rice to an airtight container and place it in the refrigerator for up to three days. This recipe’s vegetables and protein will hold up well in the fridge, retaining their texture and flavor.
To reheat the fried rice, you have a few options. For best results, I recommend avoiding the microwave as it can make the rice soggy. Instead, use a non-stick skillet or wok over low-medium heat with a bit of oil. Stir gently while reheating to avoid breaking apart any clumps of rice or veggies that formed while in storage.
Another option is actually to eat the dish cold, like a salad! Simply remove it from the fridge and serve cold or at room temperature for a quick and easy meal.
Finally, if you want to save even more time in the future or make this recipe into meal prep portions, consider freezing portions of the cooked Low-Sodium Chinese Fried Rice Recipe. One helpful tip is to freeze individual portions in plastic freezer bags so that you can easily take them out one at a time to thaw and reheat when needed.
So go ahead and make this delicious Low-Sodium Chinese Fried Rice Recipe for your next meal prep day or when hosting friends and family!
Tips for Perfect Results
To produce a scrumptious low-sodium Chinese fried rice that will leave your taste buds jumping with joy, several things must be done. Here are a few pointers to help you achieve the best results possible and enhance the overall flavor of this delicious rice recipe.
First and foremost is to use cold, cooked rice. Using freshly cooked rice may seem logical, but it tends to become mushy when fried. Instead, I recommend storing the rice in the refrigerator for at least 24 hours before use. This will help to dry out the grains slightly and prevent them from sticking together while frying.
Another tip for achieving perfectly fluffy low sodium fried rice with a unique texture is to avoid adding too much water when cooking the rice. Use just enough to cook it without making it too sticky or gummy.
Also, reducing the amount of soy sauce further by choosing a low-sodium soy sauce alternative will keep sodium levels low while still offering rich and savory flavor. Moreover, using chicken bouillon powder instead of salt enhances the taste of the dish while maintaining its low-sodium qualities.
One of my favorite secrets to creating bold flavors in Chinese dishes is by adding sesame oil to cooked rice. Add a tablespoon of it makes for an excellent finishing touch and elevates its overall taste. Don’t forget to use olive oil for frying instead of vegetable oil because it is much healthier than other oils while still giving your fried rice a delicious umami taste.
Adding vegetables like finely chopped carrots and green onions enhances both flavor and nutritional value. Additionally, frozen peas are a no-brainer inclusion that adds additional color and texture to the dish.
Finally, don’t be afraid to personalize your low-sodium Chinese fried rice recipe according to your preferences! Try swapping shrimp or chicken with pork chops, or adding egg or tofu for an extra boost of protein. Being creative in the kitchen can lead you down unexpected but delicious paths!
By following these helpful tips, you can make a perfect version of this easy healthy fried rice at home that’s not only less salty but also flavorful and satisfyingly filling without compromising on comfort or taste.
As with any recipe, you may have questions about the cooking process, ingredients, or substitutions. Here are some frequently asked questions (FAQ) that may help you clarify any doubts and make your cooking experience go smoother. Let’s dive into the most common doubts and tricks to make the best of this Low-Sodium Chinese Fried Rice Recipe!
Is Chinese fried rice high in sodium?
When preparing fried rice, it’s important to keep in mind that a single cup of this dish can contain a significant amount of sodium, about a quarter of your daily maximum intake. Many restaurant chefs often add extra soy sauce to enhance the flavor, but this can lead to an excessive amount of salt in the dish.
What Chinese dish is lowest in sodium?
When searching for healthier appetizer options, it’s wise to go for veggie-packed choices such as spring rolls, lettuce wraps or steamed dumplings. Opting for steamed versions is better than fried to keep the sodium content low. Breaded and batter-fried treats, especially, tend to have higher sodium levels. Choosing healthier alternatives for your appetizer is a smart move that can help you stay healthy and reduce your sodium intake.
What can you add to fried rice to make it less salty?
Cream, condensed milk, and full-fat milk are ideal ingredients to balance out the overpowering saltiness of rice. When incorporated into rice dishes, these high-fat ingredients work their magic by counteracting the salty taste. Simply adding a tablespoon or more of these to your rice dish can work wonders in reducing the saltiness.
How do you flavor rice without salt?
Exploring different culinary staples can elevate your meals to new heights. Incorporating fresh herbs, including parsley, mint, basil, and coriander, can bring a burst of sensational flavors to your dishes. Along with these, dried spices and herbs can also add depth to your meals. By utilizing different sauces and stocks, you can cleverly enhance the taste profile of your foods. Additionally, experimenting with heat and adding zest can help your dishes pack a punch. Don’t underestimate the power of alliums, including garlic, onions and shallots, as they can be essential building blocks to add flavor to your concoctions. Don’t be afraid to mix it up and experiment with different combinations to find what works best for you.
I hope this low-sodium Chinese fried rice recipe has shown you that eating healthy doesn’t mean sacrificing great taste. By using simple substitutions and variations, you can make a dish that is both delicious and nutritious. As you enjoy your meal, try out different combinations of ingredients to find the perfect mix for your taste buds.
Whether you’re cooking for yourself, a family, or a dinner party, this recipe is sure to be a hit. Not only is it easy to make at home, but it’s also a healthier alternative to typical takeout Chinese food. By using lower sodium soy sauce and olive oil instead of vegetable oil, you can keep the sodium and fat content lower while still enjoying all the flavors of authentic Chinese cuisine.
So why not give this recipe a try? Whether you’re looking to lose weight, eat healthier, or just enjoy some delicious food, this low-sodium Chinese fried rice is sure to be a new favorite in your household.
Low-Sodium Chinese Fried Rice Recipe
- 2 eggs, beaten
- 1/4 teaspoon salt
- 1 tablespoon olive oil
- 4 green onions, finely chopped
- 1 carrot, finely chopped
- 1/2 cup frozen peas
- 2 tablespoons olive oil
- 4 cups cold cooked rice
- 1 chicken bouillon cube
- 2 tablespoons water
- 1/4 teaspoon garlic powder
- 3 tablespoons light soy sauce
- 2 teaspoons sesame oil
- On low heat place 1 tablespoon of olive oil in large saucepan or wok. Cook beaten egg briefly, breaking into pieces. Remove and set aside.
- Add 2 tablespoons olive to saucepan or wok. Add onions, carrot and peas. Stir-fry for 2 minutes.
- Dissolve chicken bouillon cube in the 2 tablespoons water. Place in pan and add cold rice, garlic powder, soy sauce and sesame oil. Toss lightly to mix well and heat for 3 minutes. Add in egg pieces and mix.
- Additional soy sauce may be added to taste. (One cup of finely chopped pork or chicken pieces may be added.)
- Serve and enjoy!
Your Own Notes
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Mishra Vikas is a digital nomad who loves to explore the world and learn about its cultures. As a programmer, backpacker, and cook, he enjoys sharing his adventures and cooking up delectable dishes. Writing about his experiences, creating tasty recipes, and discovering new places are some of his favorite activities. He’s an avid traveler and passionate chef, always on the lookout for an exciting new journey.