Immune Boosting Faux Fried Rice

  December 3, 2016  |    Blog>Recipes>Lunch/Dinner

If you feel like you can’t lose weight eating carbs, this Immune Boosting Faux Fried Rice recipe is for you. With less than half of the calories of many fried rice dishes (126 calories per cup vs. 300+ calories per cup in most fried rice dishes), this lightened up carb is the perfect side to team up with your protein and veggies, or even to serve as a bed for them. It’s packed with extra blood sugar stabilizing fiber from brown rice and veggies, (and even includes some protein) to help prevent a quick rush of insulin that shuts down fat burning and that makes many carb options the villain. You’ll get fewer calories per bite as this rice is packed with nutrient loaded ingredients like ginger, kale, asparagus, and broccoli, that “thin out” the calories and add potent antioxidants that boost immunity and fight inflammation, which is a big deal; chronic inflammation is linked to weight gain as well as more difficulty losing weight.

Why is brown rice better than white rice for weight loss and immune boosting health?

Unlike its white counterpart that’s been stripped of its’ fiber and many of its nutrients, brown rice keeps the whole grain intact, so it is a wholesome whole grain with nutrients and fiber that help to stabilize blood sugar, keep you feeling satisfied and that research shows has beneficial effects on abdominal fat and metabolic factors including insulin resistance and cholesterol. Plus, those plant protecting phytonutrients found in the whole grain have powerful anti-inflammatory and antioxidant properties that bolster your immune health. Research shows that those who eat 3 servings of whole grains a day, like brown rice, have a lower incidence of heart disease, diabetes and cancer. NOTE: One serving is one-half cup cooked whole grain such a brown rice, oatmeal or sweet potato. 

Why did we make this faux fried rice?

As you may already know, although nowadays we pride ourselves on being adventurous, trying new foods and allowing our taste buds to turn over and grow to love them if we don’t at first (here’s looking at you sardines, turmeric…and most veggies 😉 ), this wasn’t always the case for us.  Yup, we were picky kids who enjoyed only peanut butter and jelly sandwiches…

That being said, we have memories of a few foods that remind us of good times and that we believe we liked more than we admitted.  Since our mom cooked dinner at home for us most nights, going out to eat was rare, especially because we were so picky that our mom couldn’t find anything that we’d eat on the menu (yes, we realize we were a huge pain in the butt!).  But a few times of the year when we’d take the trip from the south to visit our relatives in Philly, we’d go to a Chinese restaurant.  Our grandparents, cousins, aunts and uncles would order a number of items–and there was always fried rice.  And that’s the one thing we’d eat without putting up a fight.  So today, we’ve got a skinny immune-boosting take on that old time fave and it just feels like the perfect comfort food–pure nostalgia!

Pssst… Looking for other twists on this classic? Check out our Skinny “Fried” Rice, Skinny Chicken Fried Rice  –and these lightened up comfort foods –healthier and waistline-friendly—yet still scrumptious Skinny Cauliflower Gratin or our Skinny Mac & Cheese anyone?

0006__nutritiontwins-broccoli-snowpea-asparagus-kale-brownrice-friedrice-vegetables_logo

 

This Immune-boosting faux fried rice, is just what your taste buds and your healthy body need this fall and winter. It’s warm and vitamin C-loaded so it’s the perfect comfort food minus the calories that typically come with it!

 

0001__nutritiontwins-broccoli-snowpea-asparagus-kale-brownrice-friedrice-vegetables_logo

What are some immune boosting health bonuses in this rice recipe?

  • Broccoli and kale, two great fall and winter vegetables, are packed with fiber and vitamin C. In fact, eat a lot of these and other veggies in the “cruciferous” family like Brussel sprouts, cabbage, cauliflower, and turnips, as they may help to stop viruses from reproducing! Cruciferous veggies contain a compound called indole-3-carbinol (I3C) which in studies has shown the potential to interfere with the way many viruses reproduce.
  • Natural immunity booster’s garlic, green onion and ginger add just the right touch of flavor and extra anti-inflammatory, cold-and flu- fighting power to your bolster your immune system.
  • Brown rice– a great source of fiber to keep your digestive tract healthy; a dash of sesame oil and tamari lend the warmth you crave on a cold day!
  • Egg for protein and immune-boosting vitamin D.

 

Immune Boosting Faux Fried Rice

This healthy comfort food hits the spot.  If you can’t find asparagus or snow peas in your local store, substitute your favorite available vegetable, you really can’t go wrong! Add grilled fish or chicken to make this a complete meal.

 Makes approximately 4, 1 cup servings

 Ingredients

1 cup cooked brown rice, chilled/cooled

1 cup broccoli florets, bite-sized pieces, evenly sized

1 cup asparagus, bite sized pieces

1 cup kale leaves, chopped, stems removed

½ cup snow peas, roughly chopped (about 4 pieces per snow pea)

2 green onions, finely sliced, white & green parts

2 garlic cloves, finely chopped

1 tsp fresh ginger, chopped or grated

½ TBSP extra virgin olive oil

¼ tsp toasted sesame oil

½ tsp tamari, low sodium

1 egg

 

If you prefer your veggies in your fried rice to be crunchy, then follow these steps:

Directions

In a sauté pan or wok, heat the olive oil, garlic, white parts of green onion & ginger on medium-high for 1 minute, stirring gently, careful not to brown or burn.

 

Add broccoli, asparagus, snow peas and kale. Sauté, stirring and tossing regularly until kale begins to wilt,.* for about 5 minutes, depending on your stove.

 

Add chilled brown rice and green parts of green onion, sauté with vegetables for 2-3 minutes, stirring and tossing regularly.

 

Clear a section of your pan and crack the egg directly into the open spot, scramble the egg directly in the pan and then mix into the rice and vegetable mix.

 

Lower heat to medium, evenly distribute toasted sesame oil and tamari and stir over heat for 1-2 minutes.

 

*You can blanch the broccoli & asparagus prior to this step if you like your slightly more done.

To get our FREE Guide To Get The Body You Want Even While Eating Pasta click here!

0007__nutritiontwins-broccoli-snowpea-asparagus-kale-brownrice-friedrice-vegetables_logoNutrition Facts Per Serving: 126 Calories, 4 g Fat, 1 g Saturated Fat, 47 mg Cholesterol, 38 mg Sodium, 18 g Carbohydrate, 4 g Fiber, 3 g Sugar, 6 g Protein 

Without Egg

Nutrition Facts Per Serving: 108 Calories, 3 g Fat, 0 g Saturated Fat, 0 mg Cholesterol, 20 mg Sodium, 18 g Carbohydrate, 4 g Fiber, 2 g Sugar, 4 g Protein  

Immune Boosting Faux Fried Rice
 
Author:
Recipe type: lunch/dinner
Ingredients
  • 1 cup cooked brown rice, chilled/cooled
  • 1 cup broccoli florets, bite-sized pieces, evenly sized
  • 1 cup asparagus, bite sized pieces
  • 1 cup kale leaves, chopped, stems removed
  • ½ cup snow peas, roughly chopped (about 4 pieces per snow pea)
  • 2 green onions, finely sliced, white & green parts
  • 2 garlic cloves, finely chopped
  • 1 tsp fresh ginger, chopped or grated
  • ½ TBSP extra virgin olive oil
  • ¼ tsp toasted sesame oil
  • ½ tsp tamari, low sodium
  • 1 egg
Instructions
  1. In a sauté pan or wok, heat the olive oil, garlic, white parts of green onion & ginger on medium-high for 1 minute, stirring gently, careful not to brown or burn.
  2. Add broccoli, asparagus, snow peas and kale. Sauté, stirring and tossing regularly until kale begins to wilt,.* forabout 5 minutes, depending on your stove.
  3. Add chilled brown rice and green parts of green onion, sauté with vegetables for 2-3 minutes, stirring and tossing regularly.
  4. Clear a section of your pan and crack the egg directly into the open spot, scramble the egg directly in the pan and then mix into the rice and vegetable mix.
  5. Lower heat to medium, evenly distribute toasted sesame oil and tamari and stir over heat for 1-2 minutes.
  6. *You can blanch the broccoli & asparagus prior to this step if you like your veggies slightly more done.
Notes
Nutrition information shown for recipe with egg
Nutrition Information
Serving size: 1 cup Calories: 126 Fat: 4 g Saturated fat: 1 g Carbohydrates: 18 g Sugar: 3 g Sodium: 38 mg Fiber: 4 g Protein: 6 g

immune_boosting_fried_ricecollage-1

Leave a Reply

Your email address will not be published.

Rate this recipe: