It's tempting to just pick up fast food and be done with it. But this 15-minute Mango Fried Rice is packed with nutrients and even better than take-out!
Making Healthy Choices, Consistency is Key
As a dietitian, I'm always preaching about consistency. It's the key to a healthy lifestyle. Consistency in making healthy choices, like cooking dinner at home, plays a crucial role in maintaining long-term health and well-being. When we prioritize preparing meals ourselves, we gain control over the ingredients, portion sizes, and cooking methods, which helps us make more nutritious decisions. But I'm here emphasize, cooking dinner can and should be simple, stress free and can be delicious too!
Making it a habit to cook dinner regularly allows us to establish a routine, reduces the temptation to opt for unhealthy takeout or processed foods. While consistency is key, it's also important to remember that occasionally enjoying a meal out is perfectly fine and can be part of a balanced approach to healthy living. The key is moderation and not allowing these moments to derail your overall progress. Over time, this consistency not only helps improve physical health but also strengthens the relationship between food, mindfulness, and self-care, making it easier to stay on track with health goals and feel more empowered in our choices.
Fried Rice Making Tips
I've learned a few things about making fried rice over the years. Here are some tips I'd like to share:
Prepare the rice in advance. Make it as your packing up for the beach or on the weekend. Let it cool down and then pop it in the fridge until you are ready. The rice is added into the pan with the vegetables at the end, so it doesn't break down. There is also an additional benefit of cooling rice. Cooled rice develops resistant starch, essentially lowers it's glycemic index. Resistant starch acts like fiber in the digestive system, promoting gut health, improving blood sugar control, and enhancing satiety
Choose brown rice or a mix: For added fiber and nutrients, opt for brown rice or a combination of white and brown rice. You can also try cauliflower rice for a lower-carb version.
Cook veggies first: Start by sautéing vegetables like onions, carrots, peas, and bell peppers in a little oil. This enhances their flavor and gives them time to soften before mixing them into the rice.
Use a hot pan or wok: A hot surface ensures that the rice gets crispy without getting soggy. If you have a wok, it's perfect for even cooking and tossing.
Add protein: Include lean proteins like chicken, shrimp, or tofu to make your fried rice more balanced and filling. Cook the protein separately and then toss it in with the rice and veggies.
Control the oil: Use minimal oil or swap with a healthier option like avocado or sesame oil. You can also use a non-stick pan to reduce the need for oil.
Add a scrambled egg: Stirring in a scrambled egg towards the end adds richness and protein. Make sure to break it up into small pieces for an even distribution.
Top with fresh herbs: Garnish with basil, chopped green onions, cilantro, or even a squeeze of lime for a fresh touch.
I happen to go crazy for the slight saltiness of soy sauce and sweet tang of the mango. Best part is, it's a meal the entire family will enjoy and feel good about!
You might also enjoy these healthy rice dishes:
Stuffed Portobello Mushrooms with Wild Rice
Blueberry Brown Rice Breakfast Bowl
Spring Veggie Bowl with Brown Rice and Tahini Dressing
15 minute Vegetable Fried Rice with Mango
Equipment
- 1 wok you can also use a large non stick skillet
Ingredients
- 4 cups cooked rice cooled
- 2 shredded carrots about 1 cup
- 1 onion diced
- ¾ cup frozen peas thawed
- 2 cups baby spinach
- 15 oz. can baby corn rinsed and drained
- 4 eggs beaten
- 1 ripe mango sliced or cubed
- ¼ cup toasted sesame seed oil
- 2 tbsp. reduced sodium soy sauce
- 1 tbsp. rice vinegar
- 1 tsp. agave syrup
- 1 garlic clove minced
- 1 inch piece of fresh ginger minced
Instructions
- Whisk together oil, soy sauce, vinegar, agave syrup and ginger in a small bowl.
- Heat a large wok or large non-stick sauté pan.
- Add one quarter of the sauce to the pan.
- Add in onion and sauté for about 3-4 minutes until translucent.
- Add in garlic and sauté for another minute.
- Add in the peas, carrots and corn and sauté for about a minute.
- Add in the rice and remaining sauce and cook for 1-2 minutes so the rice gets hot.
- Toss in the spinach and remove from heat.
- Transfer fried rice to a large serving bowl.
- In the same pan used to cook the fried rice, add the beaten eggs and cook for about 3 minutes until scrambled.
- Toss eggs into the fried rice.
- Top with mango and serve.
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Nutrition
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
holly andersen says
Thanks for an easy delicious dish!