Adaptable High-Protein Fried Rice
Recipe by Megan Gaul
Are you on a weight loss journey but find yourself longing for the flavors of Chinese takeout? Look no further! This is one of my go-to dinners, Adaptable Weeknight Fried Rice. It's not only high in protein, filling, and easy to make, but also satisfies your takeout cravings without sabotaging your goals.
This recipe makes 2 servings. Each bowl is around 440 calories and a whopping 21 g of protein. It's also a great fridge-clearer (you can add extra veggies as long as you chop them small, and this is a great way to amp up the filling fiber and nutrients without adding too many extra calories).
You can make this recipe even more streamlined by purchasing "riced" veggies and pre-chopped onions. Give it a try!
Prep Time: 15 minutes
Cook time: 10 minutes
Yield: 2 servings
Ingredients:
- 2 servings rice (usually about 1/2 cup or 90 g dry)
- 1 medium carrot
- 1 small yellow onion
- 2 stalks scallions
- 3 cloves garlic
- 1 inch fresh ginger root (or 1-2 tsp ginger paste)
- 2 links chicken sausage, pre-cooked (around 220 calories)
- 1 tbsp low sodium soy sauce
- 1 tsp oyster sauce
- 1 tsp brown sugar
- 1 tsp sriracha or other hot sauce, to taste
- 1/2 tsp rice wine vinegar
- 1/2 tsp crushed red pepper flakes
- 1 tbsp coconut oil (divided)
- 1 egg
- 1-2 tsp sesame seeds (optional, as garnish)
Instructions:
To Prep:
--
1. Get your chopping done first: peel and dice the carrot into 1/4 inch pieces, dice the onion, slice the scallions thinly, mince the garlic, mince the ginger, and dice up the pre-cooked chicken sausage.
2. Mix together the sauce ingredients in a bowl or jar (soy sauce, oyster sauce, brown sugar, sriracha, rice wine vinegar, and red pepper flakes).
3. Get some flavor on the bottom of your large saute pan by turning the heat to medium-high and browning the diced sausage. Once it's got some color, remove the sausage to a plate for later.
To Cook:
--
1. Add 1.5 tsp of coconut oil to the pan, and sauté carrots and onions till onions are translucent. Add ginger and garlic, and cook til fragrant (30 sec).
2. Add 1.5 more tsp of oil, add rice to pan, stir well, pat it down, and turn the heat to high. Let it crackle for a few minutes, stir, pat down, and repeat a few times.
3. Once the rice has toasted up, add the sauce and the browned chicken sausage, stir til combined, and push rice mixture to one side of the pan.
4. Turn the heat down to low and let the pan cool slightly. Crack an egg on the empty side of the pan, scramble it with your spatula, let it cook til no longer runny, then mix everything together.
5. Divide the fried rice into 2 bowls, top with scallions, sesame seeds, and more soy sauce to taste.
Adaptable High-Protein Fried Rice • June 1, 2023
Are you on a weight loss journey but find yourself longing for the flavors of Chinese takeout? Look no further! This is one of my go-to dinners, Adaptable Weeknight Fried Rice. It's not only high in protein, filling, and easy to make, but also satisfies your takeout cravings without sabotaging your goals. This recipe makes 2 servings. Each bowl is around 440 calories and a whopping 21 g of protein. It's also a great fridge-clearer (you can add extra veggies as long as you chop them small, and this is a great way to amp up the filling fiber and nutrients without adding too many extra calories).
You can make this recipe even more streamlined by purchasing "riced" veggies and pre-chopped onions. Give it a try!
Prep Time: 15 minutes
Cook time: 10 minutes
Yield: 2 servings
Nutrition facts:
440 calories
21 g protein
440 calories
21 g protein
Ingredients:
- 2 servings rice (usually about 1/2 cup or 90 g dry)
- 1 medium carrot
- 1 small yellow onion
- 2 stalks scallions
- 3 cloves garlic
- 1 inch fresh ginger root (or 1-2 tsp ginger paste)
- 2 links chicken sausage, pre-cooked (around 220 calories)
- 1 tbsp low sodium soy sauce
- 1 tsp oyster sauce
- 1 tsp brown sugar
- 1 tsp sriracha or other hot sauce, to taste
- 1/2 tsp rice wine vinegar
- 1/2 tsp crushed red pepper flakes
- 1 tbsp coconut oil (divided)
- 1 egg
- 1-2 tsp sesame seeds (optional, as garnish)
Instructions:
To Prep:
--
1. Get your chopping done first: peel and dice the carrot into 1/4 inch pieces, dice the onion, slice the scallions thinly, mince the garlic, mince the ginger, and dice up the pre-cooked chicken sausage.
2. Mix together the sauce ingredients in a bowl or jar (soy sauce, oyster sauce, brown sugar, sriracha, rice wine vinegar, and red pepper flakes).
3. Get some flavor on the bottom of your large saute pan by turning the heat to medium-high and browning the diced sausage. Once it's got some color, remove the sausage to a plate for later.
To Cook:
--
1. Add 1.5 tsp of coconut oil to the pan, and sauté carrots and onions till onions are translucent. Add ginger and garlic, and cook til fragrant (30 sec).
2. Add 1.5 more tsp of oil, add rice to pan, stir well, pat it down, and turn the heat to high. Let it crackle for a few minutes, stir, pat down, and repeat a few times.
3. Once the rice has toasted up, add the sauce and the browned chicken sausage, stir til combined, and push rice mixture to one side of the pan.
4. Turn the heat down to low and let the pan cool slightly. Crack an egg on the empty side of the pan, scramble it with your spatula, let it cook til no longer runny, then mix everything together.
5. Divide the fried rice into 2 bowls, top with scallions, sesame seeds, and more soy sauce to taste.
Adaptable High-Protein Fried Rice • June 1, 2023
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