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I love Chinese food. Nothing’s better than a huge bowl of fried rice with General Tsoas chicken. Even though it leaves me hungry an hour later, I still love it. I love everything about it, except for the calorie and sodium content!

I’m all about balance, and trust me, I’ll definitely pig out on Chinese food every so often. But sometimes it’s nice to create healthier versions that don’t leave me as bloated. So I created this healthier fried rice recipe!

I served mine with some grilled chicken covered in a little general tsoas sauce that I found in my local supermarket. The sauce is high in sodium, so I used just 1 tbsp for each serving of chicken.

Viola! Now you have a complete Chinese inspired meal with half the calories and no bloated feeling!

Yield: 5 servings

Healthier Fried Rice

Healthier Fried Rice
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes


  • 2 cups of brown rice, measured dry
  • 4 eggs
  • 1 tbsp vegetable oil/sesame oil
  • 2 cups of mixed vegetables, if you’re using the frozen kind, thaw them first
  • 2 tbsp low sodium soy sauce


  1. Cook the brown rice according to package directions
  2. In a large pan (preferably one with high sides), heat the vegetable oil on medium heat.
  3. Add the mixed veggies and cook until tender
  4. Push the veggies to the side of the pan, and pour in the whisked eggs. Scramble the eggs, and then mix it all together with the veggies
  5. Pour in the cooked brown rice and add in the soy sauce.
  6. Thoroughly mix together and let it cook on low heat for about 5 minutes to allow the flavors to blend
  7. Serve immediately or portion out into Tupperware. I made this batch into 5 separate portions.

Nutrition Information



Serving Size

5 servings

Amount Per Serving Calories 257Carbohydrates 38.5gProtein 9.2g



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