Healthy Fried Rice – Egg, Nut and Soy Free

healthy-fried-rice-yumDo you know the facebook’s feature that shows you your old photos and asks you if you want them reposted? Well, this feature reminded me, that exactly two years ago, me and my (then totally fresh) husband were on our honeymoon in Thailand. And because most our photos from that trip featured food, I started feeling like revisiting that time. This time in my own kitchen, and with some adaptations, because nuts and eggs are now no-no ingredients. I also started avoiding soy whenever I can. Not because of allergies, but because it is mostly farmed so hi-tech it can barely still be called a crop. I remembered our time in Chiang Mai where I used to eat fried rice almost every day, it was that good. Now I wanted to make an allergy free, healthy fried rice. 

You could use any vegetables for this healthy fried rice, but I had carrots, onions and broccoli, so I used them.
You could use any vegetables for this healthy fried rice, but I had carrots, onions and broccoli, so I used them.

I watched a man prepare fried rice with chicken and vegetables every night on the South Gate market in Chiang Mai. It always looked so simple, and the finished dish always proved to be nothing short of perfect. Saltiness was just right, the dish wasn’t dry or damp, flavors of the ingredients were all there with a purpose… Looking back, the food was maybe the most important part of my Thai experience. 

No wonder I have been (more or less successfully) trying to make it myself for the last two years. Fried rice was my favourite there, but at home, it always was kind of impossible to achieve that “yum-effect” of the authentic, real deal. It still comes out delicious, it is just not the same as the original. Some of the differences may be attributed to the different ingredients, and other, i am sure, to chef’s expertise.

Along came the little one…

Then came my daughter with her allergies and I stopped consuming dairy, nuts and eggs while I was breastfeeding her. Soy also ended on the “no-list”. Later on, I decided to stick with the diet for a while, because I felt better that way. 

The problem with South-East Asian food is, it uses milk, nuts and soy all the time. Well, it is not always a problem, but if you are allergic, it is. And a serious one.

Obviously, expecting a “you won’t notice the difference” recipe is unrealistic in this case. I knew I can’t achieve the really authentic fried rice, but that doesn’t mean I am not satisfied with this recipe. Quite the contrary: It came out mouth watering delicious.  I couldn’t use soy sauce and eggs. So what!

Just cooking the rice and then throwing it in a hot pan together with some meat and vegetables wouldn’t cut it this time. Veggies, meat and rice sound like a very basic dish, not an elevated one, like fried rice in Asia. I needed to figure out something strong. Something with a lot of flavor and some colour, something to replace the dark soy sauce. I think I created a nice replacement. It adds sweetness, saltiness and sourness. Three tastes that, when used simultaneously, elevate any food, and they elevate this healthy fried rice, too.

Chicken breast meat, diced to quite small pieces. They are cooked quicket this way.
Chicken breast meat, diced to quite small pieces. They are cooked quicker this way.

 

 

Why do I call it a healthy fried rice?

Because I believe that it actually isn’t bad for you. Right, it contains rice, which, if of the white variety, is not that great, but it isn’t bad either, But other stuff is just… well… vegetables and a few pieces of meat. Cutting out the soy sauce, even if cutting out some of umami, is probably the biggest step towards healthiness. 

Ingredients (for 4 people)

  • 300 g rice
  • 500 g chicken breasts
  • 1 broccoli
  • 4 carrots
  • 4 spring onions
  • 2 onions
  • 200 ml vegetable or meat stock
  • 4 cloves garlic
  • 3 table spoons dark muscovado sugar
  • 1/2 dl dry white wine
  • salt
  • pepper
  • olive oil

Instructions

First, cook the rice. Put it into two times as much unsalted water as you have rice. Bring it to boil and reduce heat until the water simmers gently. Basically, read what it says on the rice container, because not every rice cooks the same way and time.

Cook rice in double its quantity of water.
Cook rice in double its quantity of water.
healthy-fried-rice-cooked-rice
Cooked rice.

Now create the soy sauce alternative: Combine stock, wine, finely sliced garlic, dark sugar, salt and pepper. Don’t try to get it as salty as soy sauce is, because you will use more of this healthy alternative. Stir well and try to dissolve all the sugar and salt. 

Sauce is a simple mixture of stock, wine, sugar, garlic and seasonings.
Sauce is a simple mixture of stock, wine, sugar, garlic and seasonings.

Cut meat into small bites and sprinke it with salt and pepper. 

Slice vegetables. If possible, cut them diagonally or lengthwise. You want relatively thin pieces. This way, they absorb more flavors, and in turn, give more of theirs to other ingredients.

This healthy fried rice is best prepared one plate at a time. Or you will just end with a damp lump of rice that accidentally contains a piece of cooked meat and some vegetables. Not good at all, so divide the ingredients you sliced and prepared into portions.

Enough, theory, let’s work! Work fast!

Heat up a pan or a wok. I only have pans in kitchen, because I have still to find a wok that works well on an electric stove… No luck so far.

When the pan is hot, add oil. Use a good amount of it. After all, it is called “fried rice”, and frying is usually done in oil.

Throw in the meat. Stir and shake until it looks done on all sides, but not much longer, or you might overcook it. If you manage to brown it, great! If not, don’t cry about it, the healthy fried rice will still be delicious.

Meat is in the pan. Get it nicely done and brown around the edges.
Meat is in the pan. Get it nicely done and brown around the edges.

When you think the meat is done, add portions of carrots, broccoli and white onions and a few table spoons of sauce. Keep heat high and stir or shake the pan occasionally  in the next few minutes. The vegetables will somehow soften, but not all the way through, and the sauce will reduce.

healthy-fried-rice-veggies-in-pan healthy-fried-rice-pan-action

When you barely see any more sauce and stuff starts sticking to the pan again, add rice and some more sauce and start stirring.

All the ingredients are finally in the pan.
All the ingredients are finally in the pan.

When you see that rice is getting crispier, you are almost done. Transfer to a plate and sprinkle with spring onions.

Done! Enjoy!

healthy-fried-rice-done

Healthy Fried Rice – Egg Free and Soy Free

Yield: 4 portions

Healthy Fried Rice – Egg Free and Soy Free

Ingredients

  • 300 g rice
  • 500 g chicken breasts
  • 1 broccoli
  • 4 carrots
  • 4 spring onions
  • 2 onions
  • 200 ml vegetable or meat stock
  • 4 cloves garlic
  • 3 table spoons dark muscovado sugar
  • 1/2 dl dry white wine
  • salt
  • pepper
  • olive oil

Instructions

  1. Cook the rice. Put it into two times as much unsalted water as you have rice. Bring it to boil and reduce heat until the water simmers gently. Cook until water is absorbed by rice. Read what it says on the rice container, because not every rice cooks the same way and time.
  2. In a small bowl, combine stock, wine, finely sliced garlic, dark sugar, salt and pepper. Don't try to get it as salty as soy sauce is, because you will use more of this healthy alternative. Stir well and try to dissolve all the sugar and salt.
  3. Cut meat into small bites and season it with salt and pepper.
  4. Slice vegetables. If possible, cut them diagonally or lengthwise. You want relatively thin pieces. This way, they are cooked quicker, they absorb more flavors, and in turn, give more of theirs to other ingredients.
  5. This healthy fried rice is best prepared one plate at a time, so divide the ingredients you sliced and prepared into portions.
  6. Heat up a pan or a wok.
  7. When the pan is hot, add oil.
  8. Throw in the meat. Stir and shake until it looks done on all sides..
  9. When you think the meat is done, add portions of carrots, broccoli and white onions and a few table spoons of sauce. Keep heat high and stir or shake the pan occasionally in the next few minutes. The vegetables will somehow soften, but not all the way through, and the sauce will reduce.
  10. When you barely see any more sauce and stuff starts sticking to the pan again, add rice and some more sauce and start stirring.
  11. When you see that rice is getting crispier, you are almost done. Transfer to a plate and sprinkle with spring onions.
Schema/Recipe SEO Data Markup by Yummly Rich Recipes
https://www.notapizzablog.com/2016/11/24/healthy-fried-rice/

Related posts

Leave a Comment