Green fried rice can be as healthy as you want
The great thing about fried rice is that it’s basically a hodgepodge of whatever scraps you have left in your fridge, and you can make it as healthy (or unhealthy) as you wish. This is where you use the lone forgotten carrot, the last few sprigs of wilting parsley, the bell pepper that’s starting to shrivel, the bit of ground beef that didn’t make it into a patty.
Day-old rice actually makes better fried rice over the fresh stuff, so make a big pot of rice on Sunday so you can whip up fried rice in 15 minutes for the rest of the week.
Green Fried Rice Star Tested
1 tbsp (15 mL) canola or vegetable oil 2 cloves garlic, finely minced 2 cups (500 mL) finely chopped assorted vegetables (broccoli, sweet peppers, carrots, corn, peas, etc.) 8 oz (250 g) firm tofu or 4 oz (125g), shrimp, ground beef, pork or turkey (optional) 2 tsp (10 mL) shrimp paste 2 tsp (10 mL) fish sauce or soy sauce 1 1/2 cups (375 mL) cooked cold long-grain white or brown rice 2 large eggs, beaten 1/3 cup (80 mL) finely chopped green onions (about one stalk) 1/4 cup (60 mL) finely chopped curly leaf parsley or cilantro (optional)
In an oiled, medium-sized skillet over medium-high heat, sauté garlic, vegetables and protein, if using, until protein is cooked and vegetables slightly soften, about 10 minutes.
Stir in shrimp paste and fish sauce or soy sauce. Add rice and continue to stir until rice is evenly coated.
Quickly fold in eggs, making sure they coat everything in skillet. When eggs are cooked, remove from heat. Sprinkle with green onions and parsley or cilantro, if using.
Makes 1 serving.
Kitchen Hack
Fresh isn’t always best: Chefs will tell you that rice that’s been refrigerated overnight makes for better fried rice. Why? Freshly cooked rice is still fluffy and soft, which can turn mushy when you toss them with eggs and oil. Older rice is drier and firmer, making it better at absorbing flavours without going too soft and clumping together. Pre-chop your veggies: If you’re pressed for time during the week, chop vegetables over the weekend and store in a single container to use when needed. Make a healthier fried rice: Up the nutrition factor without sacrificing taste by substituting brown rice for white rice and turkey for beef, and loading up on nutrient-dense vegetables, such as broccoli and carrots. The more colourful your dish is, the healthier it is.
Cook with this
Fish sauce: This essential seasoning in Asian cooking gets its rich, salty flavour from anchovies.
It doesn’t have an oily, fishy taste — instead, it has a complex, umami-packed salt and sweet taste.
Try using this as a substitute for soy sauce in a stir-fry, you’ll never switch back. Pickled greens: The tart, tangy crunch of kimchi or pickled mustard greens (available at Asian grocery stores) adds an unexpected brightness to the rice. Just chop about 1⁄ cup. Add to dish 4 before serving.