Fried Rice Recipe: Based on NeemTime research
Ingredients:
2 cups uncooked jasmine or long-grain rice – (yields about 4 cups cooked) – 720 calories
2 tablespoons vegetable oil – 240 calories
1 medium onion, diced – 45 calories
2 cloves garlic, minced – 10 calories
1 cup mixed vegetables (like peas, carrots, and corn) – 100 calories
2 large eggs – 140 calories
1 cup cooked chicken, shrimp, or tofu (optional) – 200 calories (chicken) / 120 calories (shrimp) / 80 calories (tofu)
2 tablespoons soy sauce – 20 calories
1 tablespoon oyster sauce (optional) – 10 calories
1 teaspoon sesame oil – 40 calories
2 green onions, chopped – 10 calories
Salt and pepper to taste
Total Calories (without optional ingredients): 1,585 calories
Instructions:
1. Cook Rice
Rinse and Cook Rice: Rinse 2 cups of jasmine or long-grain rice under cold water until the water runs clear. Cook the rice in a pot with 4 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes until the water is absorbed. Let it cool and ideally refrigerate overnight. (Approx. 720 calories)
2. Prepare Ingredients
Chop Vegetables: Dice 1 medium onion and prepare 1 cup of mixed vegetables (e.g., peas, carrots, corn). (Approx. 145 calories for onions and vegetables combined)
Prepare Protein: If using chicken, cook it by grilling, baking, or pan-frying until fully cooked, then cut into small pieces. If using tofu, press and cube it, then pan-fry until golden. If using shrimp, peel, devein, and cook until pink and opaque. (Approx. 200 calories for chicken / 120 calories for shrimp / 80 calories for tofu)
3. Stir-Fry Vegetables
Heat Oil: In a large skillet or wok, heat 2 tablespoons of vegetable oil over medium-high heat. (Approx. 240 calories)
Cook Onion and Garlic: Add the diced onion and minced garlic. Sauté for 2-3 minutes until the onion is translucent and fragrant. (Approx. 55 calories from onion and garlic)
4. Add Mixed Vegetables
Stir-Fry Veggies: Add 1 cup of mixed vegetables to the skillet. Stir-fry for 3-4 minutes until the vegetables are tender-crisp. (Approx. 100 calories from mixed vegetables)
5. Cook Eggs
Scramble Eggs: Push vegetables to one side of the skillet. In the empty side, crack 2 large eggs and scramble them until cooked through. Mix the eggs with the vegetables. (Approx. 140 calories)
6. Add Rice
Add Rice to Skillet: Add the 4 cups of cooked rice to the skillet. Break up any clumps and mix thoroughly with the vegetables and eggs. (Approx. 720 calories)
7. Season the Rice
Add Soy Sauce and Optional Ingredients: Pour in 2 tablespoons of soy sauce, and if using, 1 tablespoon of oyster sauce. Drizzle with 1 teaspoon of sesame oil. Stir well to combine. (Approx. 30 calories from soy sauce, oyster sauce, and sesame oil)
8. Add Protein
Combine Protein: Add your pre-cooked chicken, shrimp, or tofu to the skillet. Stir well to mix everything together. (Approx. 200 calories for chicken, 120 calories for shrimp, or 80 calories for tofu)
9. Final Touches
Add Green Onions: Sprinkle chopped green onions over the fried rice and stir to combine. (Approx. 10 calories)
10. Taste and Adjust
Season to Taste: Taste the fried rice and adjust seasoning with salt and pepper if needed.
11. Serve
Serve Hot: Serve the fried rice hot, dividing it into 4 portions.
Total Estimated Calories per Serving:
Without Protein: About 397 calories
With Chicken: About 548 calories
With Shrimp: About 467 calories
With Tofu: About 427 calories
This should give you a delicious and nutritious homemade fried rice that’s both easy to make and customizable based on your preferences!