Fried Rice with Eggs and Vegetables

Name: Fried Rice with Eggs and Vegetables
Cuisine: Asian, Chinese
Ingredients: * ½ cup (100 g) short-grain brown rice, rinsed; * ¼ Cup (50 g) millet, rinsed; 3 tablespoons olive oil; * ½ Cup (45 g) chopped white mushrooms; * 6 eggs; * 5 drops toasted sesame oil; * ⅓ teaspoon coarse sea salt; 1 tablespoon olive oil; * ½ cup (75 g) chopped carrots; * 3 cups (300 g) chopped green vegetables (a combination of bok choy, cucumber, green bell pepper, spinach, or any other green vegetable); * 1½ tablespoons soy sauce; * ½ tablespoon oyster sauce; * 1 teaspoon fish sauce (optional); * ½ Cup (90 g) chopped tomato; * ¼ Cup (25 g) chopped scallions (spring onions); * 1 teaspoon toasted sesame oil; * 1 clove garlic, minced (optional); * Coarse sea salt

9 steps

Fried rice can easily be made tasty using lots of oil and salt-but that's not very healthy. Here I use brown rice and millet instead of white rice (which has a higher glycemic index), and less oil than traditional recipes. The ratio of vegetables to rice is also greater than usual, so you're eating fewer carbohydrates. There are mushrooms, sesame oil, and oyster sauce, with optional fish sauce to generate big flavors.

Updated at: Mon, 25 Dec 2023 20:35:57 GMT

Nutrition balance score

Good

Glycemic Index

Low

Nutrition per serving

Calories1594.7 kcal (80%)

Total Fat94.1 g (134%)

Carbs142.2 g (55%)

Sugars9.5 g (11%)

Protein59.7 g (119%)

Sodium3789 mg (189%)

Fiber21.7 g (78%)

% Daily Values based on a 2,000 calorie diet

Ingredients

0 servings

Instructions

Cook the rice and millet

Step 1

1. In a saucepan, combine the rice and millet with ¾ cup (6 fl oz/175 ml) water.

Step 2

Bring to a boil over medium heat, then reduce to the lowest setting, cover, and simmer until just cooked through, about 15 minutes. This water to grain ratio and cooking time will give you al dente grains, where you can feel each individual grain discretely in your mouth. This is important for the mouthfeel of fried rice.

Step 3

Overcooking will burst the grains open and give you a starchy and mushy fried rice. (If softer rice is preferred add 25 percent more water and cook for about 20-30 minutes longer.)

Step 4

2. Once the grains are cooked, spread them on a large baking sheet to cool, and air-dry for 5 minutes or more.

Meanwhile, make the scrambled eggs

Step 5

3. In a large frying pan, heat 1 tablespoon of the oil over medium heat. Add the mushrooms and cook until browned,

Step 6

2-3 minutes. Meanwhile, in a medium bowl, beat the eggs, sesame oil, and salt together. Once the mushrooms are browned, add the remaining oil. Wait 30 seconds, then pour the eggs into the pan. Let them sit, without stirring, until the bottom sets, about 30 seconds, then stir until the eggs are set, 2-3 minutes.

Step 7

Remove to a plate and set aside.

Cook the vegetables

Step 8

4. In the same frying pan, heat the oil over medium heat. Add the carrots and cook over medium heat until soft, about 2 minutes. Increase the heat to high. Add the cooled grains and let cook, without stirring, until browned on the underside, about 1 minute. Cook and stir vigorously for 5-7 minutes to heat through and let the grains dry out.

Step 9

5. Add the green vegetables, soy sauce, oyster sauce, and fish sauce (if using) and stir constantly until the vegetables wilt, 1-2 minutes. Remove from the heat and stir in the scrambled eggs, tomato, scallions (spring onions), sesame oil, and garlic (if using). Mix evenly and season with salt to taste.