Healthy Fried Rice

This nutritionally enhanced version transforms a simple fried rice into a protein-packed, fiber-rich meal using complete carbohydrates, healthy fats, and fresh ingredients to support muscle growth and satiety.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Prepare the rice: Cook brown rice with water and salt until tender and fluffy. Cool completely and refrigerate for at least 2 hours.

Step 2

Prep proteins: Scramble 4 eggs lightly and set aside. Press tofu to remove moisture and cube.

Step 3

Heat wok: In a large wok or pan, heat 2 Tbsp avocado oil over high heat. Add cubed tofu and cook until golden, about 4-5 minutes. Remove and set aside.

Step 4

Cook aromatics: Add remaining avocado oil, garlic, and ginger. Stir-fry for 30 seconds until fragrant.

Step 5

Add vegetables: Add carrot and bell pepper, cook for 2 minutes. Add snap peas and cook another 2 minutes.

Step 6

Add rice: Add chilled brown rice, breaking up clumps. Stir-fry for 3-4 minutes until heated through.

Step 7

Final additions: Add scrambled eggs, tofu, edamame, spinach, and spring onions. Stir in tamari, rice vinegar, tahini, and honey. Cook for 2 minutes until spinach wilts.

Step 8

Finish: Drizzle with sesame oil and sprinkle hemp seeds. Season with salt, pepper, and red pepper flakes.