Introduction: Fried rice is often seen as being high in oil and salt, making it unsuitable for people with high blood pressure, high blood sugar, or high cholesterol. However, with the right cooking methods, fried rice can also be very healthy.
By applying some cooking techniques and nutritional wisdom, fried rice can be incorporated into a healthy diet, and can even be part of the diet for people with diabetes, hyperlipidemia, and hypertension. However, to achieve this, you can use the following few tips.
Increase the variety of ingredients
In addition to eggs, you can add many other ingredients to fried rice. For example, mushrooms and other fungi, diced bamboo shoots, carrots, celery, soybean sprouts and other stir-fry-resistant vegetables, or various tofu dices, boiled diced chicken breast, and even a little pine nuts, crushed peanuts, crushed walnuts and other nuts. After such a combination, it can improve the color, texture and flavor of the fried rice, and also ensure a balanced nutrition.
Tofu Bacon Fried Rice
Reduce the proportion of white rice
When cooking rice, you might as well add various grains and beans, such as barley, millet, oat rice, etc.; when stir-frying the rice, add fresh seed ingredients like sweet peas, edamame, sweet corn kernels to match. This way, you will find that these coarse grains with a strong chewy texture and high fiber content become more fragrant and delicious when made into fried rice.
Reduce the amount of oil used in fried rice
When stir-frying rice, try to use oil only once. You can first put oil in to sauté the seasonings, then add diced vegetables, peas, diced mushrooms, etc., stir-fry until semi-cooked, then add the rice and stir-fry together. Finally, beat the eggs and pour them into the pan to make them evenly stick to the surface of the rice, which can achieve the less-oil and delicious "golden wrapped silver" effect.
Salmon Fried Rice
Control the amount of salt used in fried rice
Because fried rice is considered a staple food, adding too much salt can lead to excessive sodium intake in a single meal. Therefore, it is advisable to use a variety of spices when stir-frying. Besides the most commonly used chopped green onions, you can also add a small amount of fennel, cinnamon powder, black pepper, curry powder and other spices to enhance the aroma and make up for the loss of flavor caused by less salt.
In addition, you can use chicken essence as an equivalent substitute for salt. Since the sodium content in chicken essence is about half that of salt, this substitution can reduce sodium intake while adding flavor, making it more easily accepted by people.
Pair fried rice with low-oil vegetables
Although the fried rice already contains some vegetables after adding rich ingredients, it is still far from the daily goal of 500 grams of vegetables or 200 grams per meal, and there are almost no green leafy vegetables. Therefore, fried rice cannot be the entire meal. It should be paired with some low-oil vegetables, such as making green leafy vegetables into blanched or raw salad forms.
How about it? After adding a large number of ingredients, is the fried rice not only more delicious, but also avoids food waste?
Shrimp and Egg Fried Rice