Fried Rice

[phook]

Today i made some fried rice.
I used olive oil to fry my brown rice added some breast chicken and 2 egg whites for protein. some corn and peas for veggies. i dont see theres anything wrong with the ingredients, what do u guys think? bad?

[phook]

anyone?

[startrek]

Unless you're cutting, keep the yolks in. Don't overdo the olive oil. Sounds like a great meal otherwise!

[peppy power]

sounds good and healthy to me as long as none of it is processed infact im going to make some sometime

[HealthFreak]

Its a great bulking and cutting meal. I eat that all the time.
1 cup of brown rice
1 Tbsp extra virgin olive oil
10 oz chicken breast
vegetables
I usually have skim milk and fruit with it also just for more calories

[BBirkett]

Do you cook the rice first or do you just heat up the oil and dump in the rice? I tried making fried rice the other day and almost started a fire.

[TinyMan]

I'm not such a big fan of corn really - I prefer the green vegetables. You might want to try something such as broccoli and/or carrots. Works quite well in it.

As for your ingredient list, it's quite solid. Keep the proportions in check, and you won't go wrong. Healthy fats, vegetables, and some protein. Use any types of sauce, such as soy?

My normal fried rice uses egg, peas, broccoli, olive oil, worchester sauce, soy sauce (excluding the obvious one here), and occasionally some pepper in it. To moderate the sodium intake, I generally go about 50/50 with the worchester/soy. Low sodium soy sauce is available, but I have never tried using it.

Tinyman

Originally Posted by BBirkett

Do you cook the rice first or do you just heat up the oil and dump in the rice? I tried making fried rice the other day and almost started a fire.

I cook the rice basically as I normally would, sometimes a bit shorter of a time span. I would not dump dry rice into hot oil however - the rice will not cook in oil very well (if at all.. I've never tried it).

My normal procedure:

Cook the rice as normal for 10 minutes (water)
heat 1-1.5 tbsp olive oil in a frying pan
add vegetables to frying pan - stir
add rice to frying pan - stir to distribute
add sauce as necessary, turn rice occasionally

[armz_ha]

i see nothing wrong with it. I always fry my rice chines style along with my chicken and eggs.

[dIgInIt]

Sounds good to me

[phook]

Originally Posted by TinyMan

Use any types of sauce, such as soy?

Yup. I forgot to mention i added some soy sauce and chopped onions in it, hehe..

[David77]

A good technique for the rice is to cook it then leave it overnight in the fridge before you fry with it. This will dehydrate the rice and remove any stickiness it may have had making it better suited for frying.

[McDugan]

Originally Posted by David77

A good technique for the rice is to cook it then leave it overnight in the fridge before you fry with it. This will dehydrate the rice and remove any stickiness it may have had making it better suited for frying.

Good advice - thanks.