Heart healthier fried riceFood and Diet

Heart Healthy Fried Rice

Does anyone else out there absolutely love fried rice? I DO! It’s such a comfort food for me. However, if you’ve ever watched any videos on the making of fried rice, it’s pretty clear that there’s a lot of potentially heart unhealthy oils and high amounts of salt involved. If you’ve been following my blog, you know that my goal is to try and lower blood pressure naturally but still enjoy a fun and adventurous life. Consuming yummy things like fried rice every once in a while in moderation is totally part of the fun! Cooking allows you the chance to see exactly what you’re putting into your food. Cooking and having leftovers saves you time for the next day. What a win all around!!

Today, I decided to make my own slightly, healthier version of fried rice. It was pretty good!! AND I was able to eat a bit more of it and be less concerned about too much salt or unhealthy oils. YAY for more fried rice. I’m excited to share how I made it with you!

Be forewarned: lower sodium, heart healthier meals will probably never taste like the fried rice you’ll pick up at a restaurant, but hey, the slight sacrifice in intensity of taste if totally worth it for lower blood pressure naturally!

OK, so by now you probably realize I’m a big fan of simplifying my recipes as much as possible. Just personal preference really. So apologies ahead of time if I don’t always have very specific amounts listed. Generally my recipes have a lot of room for flexibility depending on what ingredients you have available!

Heart Healthy Fried Rice Recipe

Ingredients:

  • Your favorite teriyaki sauce (I used Trader Joe’s Island Soyaki)
  • 2 tablespoons of unsalted butter
  • a bunch of kale
  • a bag of shredded cabbage
  • 4 eggs (or more if you’d like but plan to take out some of those yolks)
  • cooked white or brown rice

Directions:

  1. Wash and cut up kale into small pieces. Possible substitutes include bok choy, broccoli, or mushrooms.
  2. Steam or sauté kale and shredded cabbage to desired doneness. I prefer slightly more firm as texture tastes good in the fried rice. For sautéing, you can try avocado oil. I steamed for about 10 minutes total.
  3. Remove veggies from heat
  4. Break 4 eggs into a bowl; remove 2 of the yolks with a spoon. Woohoo! Less cholesterol. Beat the eggs with a whisk, add a dash of milk if you’d like to add some more substance. Add a sprinkle of black pepper for garlic powder for flavor. Scramble the eggs in a little bit of avocado oil. Remove from heat.
  5. Melt 2 tablespoons of unsalted butter into a large wok or large frying pan on low heat. Yes, I know butter is not the most heart healthy thing, but trust me, 2 tablespoons is not too much considering how much oil is usually used in to make fried rice.
  6. Add cooked white rice. I used enough to make 4 portions so my husband and I could have it tonight and tomorrow night.
  7. Add a dash of teriyaki sauce. Yes, teriyaki sauce has quite a bit of sodium. I recommend reading the nutritional label on the back to decide how much sodium you want to allot for this meal. I put 4 tablespoons which adds up to 1200mg of sodium per the label. BUT note I am splitting this into 4 portions so the total would only be about 300mg of sodium per meal. A bit of math. Not fun, but helpful!
  8. Stir white rice into teriyaki sauce over medium heat
  9. Fold in steamed veggies and scrambled eggs for just a few minutes to heat everything up
  10. BAM! You’re done!

I think the fun thing about this recipe is there are so many ways to modify it to your liking. You could even add some cooked chicken breast, peas, shredded carrots.

The key is to cook the parts separately so you can easily combine everything at the end without overcooking any specific ingredient.

Feel feel to let me know if you have any questions! Enjoy!

11 replies »

    • Haha yes I can understand! My ethnic roots are Chinese so rice is such a daily part of life. May I ask what area of the world you’re currently in?

      Like

  1. I live in Goa which is a part of India. Not everyone here in India eats rice, some people also eat rotis and chapatis but in Goa, it’s our staple diet. We usually eat rice with fish wich is a very important part of our diet. Also have you ever tried any Indian dish?

    Liked by 1 person

    • How interesting! Quite healthy that fish is a big part of your diet in Goa. Here in California (USA) we do have access to a lot of Indian restaurants, but the dishes offered in each one is very similar. For example; chicken Tikka masala, lamb biryani, naan, chicken tandoori etc. I do think many items have been made more fusion for the American taste (just like many Chinese food restaurants!)

      Liked by 1 person

      • Oh, I love chicken Tikka.You are right, the food we eat in India is a little too spicy to suit the American taste buds. We like eveything to be spicy otherwise we find the food to be bland.The Chinese food we get served here is also very different from the actual Chinese food. I am not sure if there is actually any Chinese dish called mushroom manchurian or gobi manchurian but there are such dishes in India that we consider to be Chinese. These dishes might have been invented because lot of us are vegetarians and don’t eat chicken, fish or eggs.

        Liked by 1 person

      • That is fascinating!!! No I’ve never heard of Gobi Manchurian or Mushroom Manchurian. It’s a good insight about modifications due to vegetarian diet. You know, it may sound cheesy but I feel grateful to have WordPress to learn from people all over the world. Amazing to be connected like this. (Haha apologies for all the many comments on this topic; I got excited!)

        Liked by 1 person

      • It really is amazing.I hardly ever have long, meaningful conversations like this.I got excited too.I really enjoyed chatting with you.😀😁 (Also gobi is cauliflower, I feel like I should have mentioned that before).

        Liked by 1 person

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