Fried rice is one of those tasty little dishes full of flavor and full of vegetables. It could totally be healthy if it weren’t for all the oil and white rice! Well, my husband requested a brown rice dish so I packed it full of veggies and turned this greasy Chinese restaurant classic into a healthy version that retains all the flavor. Honestly, you may not even realize it is good for you!
2 cups brown rice
4 cups water
2 tablespoons olive oil
1 onion, diced
2 Baby Bok Choy, roughly chopped
4 medium-sized carrots, cut into bite sized pieces
1/2 cup frozen peas
8 oz mushrooms (preferably shitake, but almost any standard mushroom will work)
1 tablespoons soy sauce (see cooking lesson below)
1 tsp sesame oil
1. Cook brown rice according to package directions (something along the lines of bring the rice to a boil in a covered saucepan. Reduce heat to low and simmer for 40-50 minutes until all the water has been absorbed).
2. Heat a large skillet over high heat. Add in the olive oil, let heat for about 30 seconds, and add in the onion, baby bok choy, carrots, peas, and mushrooms. Let cook over the high heat until the vegetables reach desired doneness (5-7 minutes).
3. Add in the cooked rice and season with soy sauce and sesame oil. Serve.
Soy Sauce. It tastes salty from a high sodium content. If you think the salt means it is “bad for you” then think again!Regular old soy sauce actually has a ton of health benefits. It actually has benefits for heart health and contains great antioxidants. It remains a controversial health food though due to its high sodium content. If you are on a low sodium diet you should probably use a low sodium variety of soy sauce.
When purchasing soy sauce make sure you check out the list of ingredients for artificial colors or flavors (including caramel coloring). The list of ingredients should be really short. Kikkoman is a great choice.