Indulge in the savory goodness of fried rice without the guilt. Our WW Better Than Takeout Fried Rice recipe offers a healthier, low SmartPoints version of this beloved classic. Perfect for meal prep, weeknight dinners, or a satisfying lunch, this dish combines lean proteins, vibrant vegetables, and aromatic seasonings for a delightful culinary experience.
🥢 Ingredients (Serves 6)
- 4 cups cooked brown rice (preferably chilled; see tips on preparation below)
- 1 tablespoon olive oil (or non-stick cooking spray for fewer SmartPoints)
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 cup frozen peas and carrots, thawed
- 1 bell pepper, diced (any color)
- 1 cup mushrooms, sliced
- 1 cup cooked chicken breast, diced (or tofu for a vegetarian version)
- 2 large eggs, lightly beaten
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil (optional, for additional flavor)
- 1/4 teaspoon ground black pepper
- 2 green onions, sliced (for garnish)
- 1/4 cup fresh cilantro, chopped (optional, for garnish)
🔪 Preparation Tips
- Rice Preparation: For the best texture, cook 2 cups of brown rice according to the package instructions. Allow the rice to cool to room temperature and then refrigerate it for at least a few hours or overnight. Chilling the rice helps it firm up, making it less likely to become mushy when stir-fried.
- Protein Options: If using chicken, ensure it’s cooked and diced into bite-sized pieces. Alternatively, if opting for tofu, press it to remove excess moisture, cut it into cubes, and pan-fry until golden and crispy.
- Vegetable Variations: Feel free to substitute or add other vegetables such as corn, baby corn, or spinach. These additions can provide extra flavor and nutritional benefits.
🍳 Cooking Instructions
- Heat the Skillet: Place a large skillet or wok over medium-high heat. Add 1 tablespoon of olive oil or a few sprays of non-stick cooking spray. Heat until the oil shimmers, indicating it’s ready for cooking.
- Cook the Aromatics: Add 1 finely chopped onion to the skillet. Sauté for about 2-3 minutes, or until the onion becomes translucent and aromatic. Add 2 minced garlic cloves and continue cooking for an additional 1 minute, stirring frequently to avoid burning the garlic.
- Add the Vegetables: Add 1 cup of thawed frozen peas and carrots, 1 diced bell pepper, and 1 cup of sliced mushrooms to the skillet. Stir-fry until the vegetables are tender, about 3-4 minutes.
- Scramble the Eggs: Push the vegetable mixture to one side of the skillet. Pour the 2 lightly beaten eggs into the other side. Scramble the eggs until fully cooked, then mix them with the vegetables.
- Combine the Ingredients: Add the 4 cups of chilled cooked brown rice to the skillet. Break up any clumps and stir to combine with the vegetable and egg mixture.
- Season the Rice: Pour 3 tablespoons of low-sodium soy sauce, 1 tablespoon of rice vinegar, and 1 teaspoon of sesame oil (if using) over the rice. Stir well to evenly distribute the seasonings.
- Add Protein: Stir in 1 cup of cooked chicken breast or tofu. Cook for an additional 2-3 minutes, allowing the flavors to meld together.
- Final Touches: Season with 1/4 teaspoon of ground black pepper. Taste and adjust seasoning if necessary.
- Garnish and Serve: Transfer the fried rice to a serving dish. Garnish with 2 sliced green onions and 1/4 cup of chopped fresh cilantro if desired. Serve immediately while hot.
📊 Nutritional Information (Per Serving)
- Calories: Approximately 200 kcal
- Total Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 80mg
- Sodium: 450mg
- Total Carbohydrates: 25g
- Dietary Fiber: 3g
- Net Carbohydrates: 22g
- Protein: 14g
- SmartPoints: 4
🧊 Storage and Reheating Tips
- Storage: Allow the fried rice to cool completely before transferring to an airtight container. Store in the refrigerator for up to 4 days. For longer storage, freeze in portioned containers.
- Reheating: Reheat in the microwave for 2-3 minutes, or until thoroughly heated. Alternatively, reheat in a skillet over medium heat, adding a splash of water or broth to prevent sticking and to help steam the rice back to its original texture.
🥄 Serving Suggestions
- As a Main Course: Enjoy this fried rice as a main dish, perhaps accompanied by a simple green salad or steamed vegetables for a balanced meal.
- As a Side Dish: It also makes a great side dish to complement grilled or roasted meats, seafood, or tofu dishes.
🧩 Conclusion
Our WW Better Than Takeout Fried Rice offers a nutritious and flavorful alternative to traditional fried rice recipes. By using wholesome ingredients and smart cooking techniques, this dish remains low