Delicious, Healthy Low Calorie & Gluten-Free Brown “Fried” Rice

healthybrownrice

Hey there!  I wanted to share with you one of my FAVORITE low calorie gluten-free recipes!    It is very healthy, gluten-free and a perfect dish for this Thanksgiving, Christmas, or this holiday season!

A half cup serving of brown rice contains almost 2 grams of healthy calories and just over 100 calories!  Eating whole grain, nutrient-rich foods like brown rice may help reduce the risk of diabetes, certain cancers, heart disease, and can help you maintain a healthy waistline.

Turmeric is used for arthritisheartburn (dyspepsia), stomach paindiarrhea, intestinal gas, stomachbloating, loss of appetite, jaundiceliver problems and gallbladder disorders.

It is also used for headachesbronchitis, colds, lung infections, fibromyalgialeprosy, fever, menstrual problems, and cancer. Other uses include depressionAlzheimer’s disease, water retention, worms, and kidney problems.*

This recipe also adds another important part of your diet – VEGGIES!  You can either use frozen veggies or lightly steamed veggies for this recipe.  This dish is a well-balanced complete meal that can satisfy the most ravenous of appetites without packing pounds onto your waistline.

Without further ado, here it is.  My super-special- perfect for Thanksgiving – fried brown rice – gluten free – stir fry recipe.

 

Yield: approximately 8 servings

INGREDIENTS:

2 cups uncooked brown rice
4 ½ cups water
1 soup bouillon cube (optional)
1/2 tsp turmeric
1/4 tsp salt
1/2 tsp red pepper flakes (optional)
1 tbsp soy sauce
1 egg
1 large yellow onion minced
4 Turkey hotdogs chopped (optional)
4 slices turkey bacon chopped (optional)
1 cup frozen peas (optional)
1 cup frozen corn (optional)
Wok or extra large non-stick frying pan

1. Combine brown rice, soup bouillon, a dash of turmeric, red pepper flakes and water into a medium saucepan. Stir gently and bring to a boil. Stir again and reduce heat to simmer. Cook for 40-45 minutes.

2. While the rice is cooking, mince the onions and the meat.

3. Lightly beat the egg and scramble.  Remove from pan and place on the side for later.

4. On medium-high heat, sautee (with olive oil) onions and meat. Remove from pan and place on the side for later.

5. Once the brown rice is finished cooking, lightly oil the wok with olive oil and add the fully cooked rice inside. Also add frozen veggies stirring constantly until the veggies are warm and fully cooked. Stir frequently.

6. Add minced onion, eggs and meat, continue stirring.

7. Add soy sauce and keep stirring until all of the ingredients sort of ‘blend together (approximately 5-6 minutes). If you would like to add any other seasonings, now is a good time to add those as well. (sometimes I like to add some liquid hot sauce at this point :))

 

Helpful Tips:

  • You can use 1 or 2 day old brown rice as well. To save time, you can cook the rice in advance and fry when you are ready.
  • Feel free to add any other frozen veggies. I would recommend frozen over canned as I have tried it both ways. I found the canned veggies a bit to moist, even after draining, making the rice more mushy instead of firm.
  • You can add any kind of meat you would like to this rice, I’ve also tried it with beef bacon trimming as much fat as possible and it gave the rice great flavor. Or, if you prefer, you can opt to make this rice completely vegetarian, its all up to you!
  • You can try substituting green onions for regular onions, I like it both ways but prefer it with a large yellow onion.
  • If the mixture starts drying out while cooking, add a little more olive oil. The goal is to use only the amount of olive oil needed to minimize the greasiness of the rice.
  • You want to stir frequently while in the wok to evenly distribute heat and prevent the rice from burning.
Healthy food doesn’t have to be bland!   What are some of your favorite gluten free healthy recipes?

 * Read more about health benefits of turmeric here

 

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