As you know, as registered dietitians and personal trainers and food lovers :)–we’re always working to “lighten up” comfort foods to make them healthier and waistline-friendly—yet still scrumptious (Skinny Cauliflower Gratin or our Skinny Mac & Cheese anyone?). So recently, as we’ve been looking over our clients’ food logs they have noted they tend to crave fried rice and want to indulge in it, especially when they whip up easy stir-fries that they add protein to, like our Broccoli Peanut Stir Fry. So we want to make their life so much easier (and ours too ;). So we’ve been a bit busy in our kitchens to bring you this little Not-So-Fried Skinny Rice number!
This will make you feel light and strong—like a superhero (well, that’s what Tammy tells her daughters when she gives it to them). After all, anything that provides you with energy as well as disease-preventing nutrients without weighing you down is Superwoman (or man)–like in our book. And although , we can’t guarantee that this not-so-fried rice will give you laser vision or the power to fly foods like flax seeds and kale are powerful in their own right because they have the ability to help your body function at its’ best!
Check out a few of the “super” powerful foods in this recipe:
- Flaxseeds boast fiber and phytonutrients. They’re also a source of omega-3s which have antioxidant and anti-inflammatory benefits and may help reduce your risk of heart disease, stroke, cancer, and diabetes.
- Kale is one of the few foods that plays a part in both phases of the liver’s detoxification system to help the body to rid toxins. And it’s packed with folate, vitamin A, C, & K! .
- Carrots, Corn and Peas Hello fiber to keep you regular and phytonutrients to help prevent disease.
- The dynamic trio of oats, brown rice, and quinoa are among the healthiest grain options out there! Aside from the fiber, phytonutrients and energy-revving carbs, mix the three together and you’ve got yourself one delicious side dish! 🙂
Skinny “Fried” Rice
(Yields 8 (1/2 cup) servings)
Ingredients:
- ½ cup brown rice
- ¼ cup quinoa
- 1 bag frozen peas, carrots, corn (2 cups)
- 4 egg whites (we use Eggland’s Best)
- 1 large kale leaf, or two small leaves
- ¼ cup oats
- 1/8 cup Bragg’s liquid aminos (healthy soy sauce alternative)
- ¼ cup flax seeds
Directions:
Boil 2 cups hot water. Add brown rice and quinoa. Cover and turn heat to low. Allow for rice and quinoa to cook for about 20 mins. In a skillet, add frozen peas and allow to cook until defrosted and warm, about 10 mins. Add egg whites, and destem the kale leaf. Add shreds of the leaf portion to the mix and scramble. In a large bowl, combine cooked rice and quinoa, vegetable and egg blend, uncooked oats, liquid aminos, and flax seeds. Serve and enjoy!
Nutritional Information:
Per tasty serving (1/2 cup):
Calories 109; Fat 2g; Saturated Fat 0g; Carbohydrates 16.5g; Protein 5.5g; Cholesterol 0mg; Sodium 58mg; Fiber 4g
- ½ cup brown rice
- ¼ cup quinoa
- 1 bag frozen peas, carrots, corn (2 cups)
- 4 egg whites (we use Eggland’s Best) EgglandsBest.com
- 1 large kale leaf, or two small leaves
- ¼ cup oats
- ⅛ cup Bragg’s liquid aminos (healthy soy sauce alternative)
- ¼ cup flax seeds
- Boil 2 cups hot water. Add brown rice and quinoa. Cover and turn heat to low. Allow for rice and quinoa to cook for about 20 mins. In a skillet, add frozen peas and allow to cook until defrosted and warm, about 10 mins. Add egg whites, and destem the kale leaf. Add shreds of the leaf portion to the mix and scramble. In a large bowl, combine cooked rice and quinoa, vegetable and egg blend, uncooked oats, liquid aminos, and flax seeds. Serve and enjoy!