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Stir-Fried Rice

  • Category: LiveSmart
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  • Written By: Baldwin

Stir-Fried Rice

Diabetic Gluten Free Heart Healthy Serves 6

Skip the takeout and make our delicious and easy homemade stir-fried rice! Our healthy rendition of this Asian-inspired recipe is packed with flavor and nutrients for a hearty meal.


  • 3 Tbsp canola oil, divided
  • 2 cups cooked brown rice
  • 5 scallions, thinly sliced
  • 1 small carrot, cut into bite-size pieces
  • 1/2 tsp Kosher salt
  • 3 garlic cloves, minced
  • 3/4 inch fresh ginger, peeled and minced
  • 1 Tbsp low-sodium soy sauce (gluten-free if needed)
  • 1/2 cup frozen peas
  • 2 large eggs


  • Heat 1 tablespoon oil in a wok or large heavy pan over high heat. Add half of the rice and cook, tossing occasionally, until starting to crisp, about 3 minutes (Don’t overcook at this stage or the rice will dry out). Remove the rice to a plate, then repeat with one more tablespoon of oil and the rest of the rice. Add the second batch of rice to the plate.
  • Add 2 teaspoons of oil to the skillet with the thinly sliced white scallion and carrot, and ½ teaspoon kosher salt. Cook, stirring constantly, until the vegetables have softened and are slightly browned, 3-4 minutes. Add minced garlic and ginger and cook another minute, tossing constantly so they don’t burn, then add the rice back into the pan with the soy sauce, green scallions, and peas and toss until combined, about 30 seconds.
  • Push the rice mixture to the edges of the pan and add the remaining 1 teaspoon oil to the center of the pan. Crack in both eggs. Moving quickly, scramble the eggs in the center of the pan until they form curds, then toss with the rice to incorporate.
  • Taste and add additional salt or soy sauce to taste.

Nutritional Facts

Serving size: 2/3 cup rice

Per Serving: Calories: 188 Fat: 9g Saturated Fat: 1g Cholesterol: 62mg Sodium: 212mg Carbohydrates: 20g Fiber: 2g Protein: 5g

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Date Last Reviewed: December 5, 2022

Editorial Review: Adam Fisher, Recipe & Content Manager, Baldwin Publishing, Inc. Contact Editor

Medical Review: Christina Wright, RD, LDN

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