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He althy fried rice can be one of the best dishes to eat with family at home. Besides having a delicious taste, he althy fried rice certainly contains a variety of nutrients from the main ingredients, spices, and complementary ingredients, ranging from eggs, pickles, vegetables, to meat
Fried rice is often considered a source of food that is high in calories and cholesterol. This is because the main ingredient is rice, and the processing is done by frying.
Nevertheless, fried rice can still be a he althy and delicious dish as long as it is combined with highly nutritious herbs and complementary ingredients.
Tips for Making He althy Fried Rice
So that the fried rice you consume is included in the he althy fried rice category, here are tips that you can practice at home:
1. Use cooked rice the night before
Utilizing leftover rice from last night can make it easier for you to cook the fried rice that will be made. The reason is, rice that has been refrigerated tends to blend well when cooked and has a higher resistance starch making it more friendly to the intestines.
If you want to be even he althier, you can replace white rice with multigrain-rice consisting of rice, wheat, and whole grains. Multigrain-rice is considered he althier because it contains a variety of important nutrients, ranging from fiber, B vitamins, and minerals such as zinc, iron, magnesium, and manganese.
2. Use he althy oil
Use a non-stick frying pan so that the cooking oil used to cook the fried rice is not too much. It is also recommended to use new oil, not used oil that has been used repeatedly because it tends to contain trans fats and saturated fats.
The right choice of oil for he althy fried rice is he althy oil, such as olive oil or canola oil. Both types of oil contain monounsaturated or polyunsaturated fats and are beneficial in reducing the risk of heart disease.
3. Pay attention to the heating level of the oil
When making fried rice, you should use medium heat. As much as possible, leave the habit of heating the oil until it smokes. This is because the temperature of the oil that is too hot can burn the food and remove the nutritional content of the oil itself.
So that the fried rice you make is he althier, you should avoid using margarine or butter as a substitute for oil. Both of these ingredients tend to contain more saturated fat and trans fat which can increase cholesterol levels and the risk of heart disease.
4. Choose he althier ingredients
He althy fried rice also needs to contain a variety of foods with high nutritional value, such as vegetables. You can add a variety of your favorite vegetables to the fried rice, such as carrots, peas, or chickpeas.
When making fried rice, it is recommended that you limit the amount of s alt and micin (MSG) because it can increase blood pressure. The habit of consuming foods that are too s alty can also increase the risk of developing hypertension.
If you want to add meat, it is recommended to choose fresh meat, not processed meat, such as sausage. Besides being high in s alt and preservatives, consuming too many processed meat products can increase the risk of colon cancer. Instead of meat, you can use eggs, fish, or seafood.
He althy Fried Rice Recipe
For those of you who are interested in making he althy fried rice, here are the ingredients you can use:
- 1 portion of rice
- 1 egg
- 2 tablespoons of soy sauce with lower sodium content
- 1 tablespoon sesame oil
- ¼ cup parsley
- 3–5 tablespoons olive oil
- ¼ teaspoon s alt
- 2 carrots, cut into small pieces
- ½ cup chopped green pepper
- ½ cup of peas
How to make:
- Prepare a frying pan with vegetable oil and heat it over medium heat. After the oil is hot, add the rice and cook until it is brown.
- Add the sliced green onions, green peppers, carrots and peas to the rice and mix well.
- After 5 minutes or the vegetables look tender, set aside to the side of the pan.
- Add the eggs and stir until the yolks and whites are well combined. After that, combine it with the rice and other ingredients and cook again until it is completely mixed with the rice.
- After mixing, pour in the sesame oil, soy sauce, and chopped parsley, then cook until done and serve.
In a serving of fried rice with the above ingredients, it contains about 300 calories, 6 grams of protein, 15 grams of fat, 50 mg of cholesterol, 35 grams of carbohydrates, 3 grams of fiber, and 500 milligrams of sodium. This amount of nutrients is sufficient to meet your daily nutritional intake.
To add nutrition, you can also add other side dishes, such as fresh vegetables and tofu or fried tempeh.
Those are tips for making he althy fried rice along with the recipe. Try to be creative by adding other ingredients according to your taste. In Indonesia itself, there are so many he althy ingredients that can be added to he althy fried rice, such as petai, bitter melon, mushrooms, and anchovies.
To be he althier, you can also ask your doctor for advice on how to process fried rice that is he althier. Especially if you also have certain diseases, such as diabetes or hypertension, or if you are trying to diet.