Healthified Fried Rice

Fried rice is one of those amazingly delicious indulgences I never thought of making at home. Until I did. And put it on instagram. And got lots of likes. So I decided I’d share my recipe for fried rice that is delicious AND nutritious! Forget the take-out, this recipe is a win-win and a whole meal in itself! Now if I could only crack the egg like the true hibachi masters…

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Makes two large servings: (recipe is flexible, use what you have/like)

  • 1 cup cooked brown rice
  • 1 egg and 1 egg white
  • 2 scallions, chopped
  • 1 clove of garlic, chopped
  • Green peas
  • Mushrooms
  • Bean Sprouts
  • Broccoli or broccoli slaw
  • Water chestnuts
  • Edamame (cooked and de-shelled)
  • Lean protein (chicken, beef, tofu, tempeh, etc. Your choice)
  • 1 small piece of ginger root or dash of ginger spice
  • 1.5 tablespoon low sodium soy sauce or Bragg’s Liquid Aminos
  • 1 tablespoon coconut oil
  • 2 teaspoons safflower oil (or oil of choice)

Cook lean protein in 1 teaspoon safflower oil and a teaspoon of soy sauce. In separate pan, sauté scallions, garlic, and ginger in safflower oil until light brown. In one more pan, sauté all vegetables and add scallion mix at end. Add rice, coconut oil, protein, edamame, and remaining soy sauce and mix all together, cooking on medium heat. Lightly beat egg and egg whites and pour over rice. Continue to mix until egg is cooked and spread evenly throughout. Remove from heat once rice is desired consistency/crispness (just takes a minute or two)

One Healthy Breakdown: Another great comfort food gone healthy!

Colorful Veggie Frittata

photo(91)This veggie frittata was a huge hit here among my Labor Day house guests! Made with eggs, egg whites, lots of veggies, and a touch of cheese, it’s tasty, savory, and satisfying. Best of all, it only takes about 30 minutes! (Feel free to sub your favorite veggies.)

Preheat oven to 375 degrees.

Ingredients:

  • 4 eggs plus 2 egg whites
  • 1 handful arugula
  • 5 whole white mushrooms
  • 1 bunch baby broccoli (cut in small pieces, discard stems)
  • 1 tomato
  • 1 zucchini
  • A few tablespoons chopped scallions
  • spices to taste (basil, rosemary, salt, and pepper)
  • 2 tablespoons chevre cheese (optional, sub for favorite cheese or leave out)
  • Pan spray

In a pan, cook broccoli and mushrooms with half of scallions. Turn off heat and add arugula to flash sautee. Beat eggs in a separate bowl. Add spices and remaining scallions. Mix in veggies and cheese. Pour mixture in a greased oven-safe dish and cook for 20-30 minutes (test with a fork to ensure eggs are cooked through.) Let cool and serve!

One Healthy Breakdown: this better breakfast packs protein, fiber, and frittadeliciousness!

mmmmmmmmarinade

Got lemons? Good. If you haven’t noticed by now, I love recipes that are simple, pack a nutritional kick, and taste great too. This is my favorite go-to for an easy, versatile, and ridiculously delicious marinade, with only two ingredients! Use it for fish, chicken, veggies, or even as salad dressing.

mmmmmmmmmmmmm, it’s that good.Grilled Fish Entree in BarcelonaMakes 1-2 servings. Chop one medium shallot (or red onion) and two lemons. Sautee in pan lightly greased with olive oil. Squeeze remaining lemon juice and cook mixture until shallots turn slight light brown. Remove from heat and let cool. Cover and marinate your protein/veggies of choice in mixture for one hour before cooking or mix into your salad as is. Enjoy!

One Healthy Breakdown: This one adds a ton of flavor without added calories, just nutrients and taste!