Healthy fried rice can be one of the best dishes to eat with your family at home. Besides having a delicious taste, healthy fried rice certainly contains a variety of nutrients from the main ingredients, spices, and complementary ingredients, from eggs, pickles, vegetables, tomeat.
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.
However, fried rice can still be a healthy and delicious dish as long as it is combined with high-nutritional spices and complementary ingredients.
Tips for Making Healthy Fried Rice
So that the fried rice you consume is included in the healthy fried rice category, here are tips that you can practice at home:
1. Use cooked rice onthe night before
Using 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 so it is more friendly to the intestines.
If you want to be even healthier, you can replace white rice with multigrain-rice consisting of rice, wheat, and grains. Multigrain-rice considered healthier because it contains a variety of important nutrients, ranging from fiber, B vitamins, and minerals such as zinc, iron, magnesium, and manganese.
2. Use healthy oils
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 healthy fried rice is a healthy 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 rate 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 healthier, 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 material which are more healthy
Healthy fried rice also needs to contain a variety of foods that have 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 salt and micin (MSG) because it can increase blood pressure. The habit of consuming foods that are too salty 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 salt 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.
Healthy Fried Rice Recipe
For those of you who are interested in making healthy fried rice, here are the ingredients you can use:
- 1 portion of rice
- 1 egg
- 2 tablespoons soy sauce with lower sodium content
- 1 tablespoon sesame oil
- cup parsley
- 3-5 tablespoons olive oil
- teaspoon salt
- 2 carrots, cut into small pieces
- cup chopped green bell pepper
- cup peas
How to make:
- Take a frying pan with vegetable oil and heat it over medium heat. Once the oil is hot, add the rice and cook until it is brown.
- Add the sliced scallions, green peppers, carrots, and peas to the rice and stir to combine.
- After 5 minutes or the vegetables look tender, set them 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 perfectly mixed with the rice.
- Once mixed, pour in the sesame oil, soy sauce, and chopped parsley, then cook until done and serve.
In a serving of fried rice with the ingredients above, 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 nutrients, you can also include other side dishes, such as fresh vegetables and tofu or fried tempeh.
Those are tips for making healthy 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 healthy ingredients that can be added to healthy fried rice, such as petai, bitter melon, mushrooms, and anchovies.
To be healthier, you can also ask your doctor for advice on how to process healthier fried rice. Especially if you also have certain diseases, such as diabetes or hypertension, or if you are trying to diet.