Wednesday, November 21, 2012

Recipe Redux: Chinese Fried Rice

The theme for this month's Recipe Redux is "Vintage Side Dishes".  Being of an Asian descent, I grew up eating a lot of rice and continue to love eating rice every day! So from an old vegetarian cookbook from 1971 called "Vegetarian Cookery 5", I chose to "redux" a recipe called "Chinese Fried Rice". I actually "reduxed" and "maximized" this recipe.  I reduced the sodium content by using Bragg's Liquid Aminos.  Saturated fat content was reduced by using Trader Joe's liquid egg whites.  Fiber was maximized by using brown rice instead of white rice and adding more vegetables.  This is very easy to prepare!

2/3 cup of egg substitute (in this case I used Trader Joe's Liquid Egg Whites)
1 cup of cooked mixed frozen vegetables (I used a green peas, corn, and carrot mixture and placed in the microwave for a minute
2 cups of cooked brown rice
2 Tbsp chopped green onions
1 1/2 Tbsp Bragg Liquid Aminos 
Canola Oil dispensed from vegetable oil mister (This also allows you to use less oil resulting in less calories added)

Scramble egg substitute in a small pan using at least 3 sprays from vegetable oil mister.
Saute the rest of the ingredients in another pan using 5 or 6 sprays of canola oil for about ten minutes or less while stirring frequently.  A few sprinkles of water may be needed according to desired consistency.
Mix in the scrambled egg white substitute and cook for another 5 minutes or so.

Now it's time for you to enjoy your good-for-you fried rice!

Please take the time to look below and try out other "reduxed" vintage recipes by my fellow Recipe Reduxers! 

What is your favorite rice dish? 
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EA-The Spicy RD said...

My Kids love my chicken and veggie fried rice. I use Trader Joes frozen organic brown rice, and it works out great since I don't usually have leftover rice in my fridge. Your version looks delicious! Happy Thanksgiving to you too :-)

Deanna - Teaspoon of Spice said...

Everyone should have a healthy Chinese Fried Rice recipe in their rotation! I'm intrigued by the liquid aminos - does it taste like soy sauce?

Nour-Nourition said...

Ooooh I love fried rice! I've never used or heard of Bragg Liquid Aminos before. I just quickly looked it up. Is it a healthier alternative to soy sauce?

JeJe Noval, R.D. said...

Thank you for dropping by EA, Deanna, and Nour!
Bragg's Liquid Aminos taste almost close to soy sauce, but not dead on exactly like soy sauce. It has the same amount of sodium as soy sauce; however, it has a strong flavor that you don't need as much as you would using soy sauce. A little bit of Bragg's Liquid Aminos goes a long way. But being healthier than soy sauce? Not really.

kareena Shaikh said...

Very nice post. I will try this
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Chinese food Brisbane said...

Chinese fried rice is my favorite Chinese food beside noodles. Good recipe!

JeJe Noval, R.D. said...

Thank you, Kareena and Chinese food Brisbane for stopping by!:)

Carole said...

Hi there. The current Food on Friday is all about Rice and other grains! So it would be great if you linked this in. This is the link . Wishing you a very happy New Year!

kareena Shaikh said...

Very nice rice recipe. I will cook it soon.
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