Table of Contents
Ingredients for egg fried rice
How to make egg fried rice
Preparation Video
Tips & Nutrition Facts
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Recipe Video
Egg fried rice – flavory & spicy rice
This great egg fried rice recipe contains less oil than regular fried rice. The secret behind the flavor of this recipe is the mixture of spices – turmeric, garlic, coriander – they make the dish earthy-sweet and spicy. This recipe is perfect if you like to meal prep on a weekend and enjoy healthy, tasty food during the week. Discover more recipes for mealprep here and enjoy having more free time during the week.
This recipe is perfect if you are on your weight loss journey and want to stay full and eat enough food, but keep losing weight. The amount of protein it contains is perfect for muscle growth and to keep the body lean and lose weight. Because it contains a lot of protein and also carbs you will stay full longer and definitely would reach your fitness goals.
How to prepare egg fried rice
Ingredients
Ingredients for egg fried rice
- 500-600 g cooked rice I used basmati
- 1 egg to add into rice during cooking
- 30 g carrots cut into small cubes
- 30 g chopped spring onions
- 4 small cloves of garlic
- 40 g chopped onion
- Chili pepper on the tip of a knife
- 20 g oil
Spices
- ½ teaspoon turmeric
- ½ teaspoon dry garlic
- 1 teaspoon coriander
- Salt and black pepper to taste
Omelette on top
- 6 eggs
- 6 egg whites*
Instructions
- Grind 4 small cloves of garlic, 40 g of chopped onion, chili pepper on the tip of a knife and a pinch of salt in a mortar.*
- On high heat, fry 20 g of oil and the mortar mixture for 3-4 minutes, add 30 g of carrots, continue frying for 3 minutes.
- Put the vegetables on one side of the pan, pour 1 egg on the other side.
- When the egg mixture begins to turn, add 500-600 g of cooked rice and 50 g of water.
- Reduce the heat to medium and mix the rice with the vegetables and the egg. Add all the spices (½ teaspoon of turmeric, ½ teaspoon of dry garlic, 1 teaspoon of coriander, salt and black pepper to taste), fry the rice so that the rice grains fall apart. Add half of the spring onion (15 g). After a few minutes, remove from heat.
- In another pan, cook an omelet from 1 egg and 1 egg white, roll it and cut it into pieces of 0.5-1 cm.*
- Put rice on a plate, egg rolls and spring onions on top.
Nutrition
Tips & Nutrition Facts
Tips
*I always make an omelet out of 1 egg and 1 egg white for every serving and put it on top. You can prepare 6 omelets (for every omelet 1 egg + 1 egg white) in advance and separate egg fried rice into servings, cut omelets and put it on top. Or you can prepare an omelet every time you warm up the rice. If you do not care about calorie / protein ratio, you can also make an omelet out of 2 eggs.
*Or just a bowl, if you do not have a mortar. I used a bowl and a cocktail pestle.
This amount of ingredients makes 6 servings of rice. You can reduce or increase the weight of the ingredients to get more or less servings.
This dish is delicious, not only fresh, but can be reheated the next day. I like to take rice with me to the office.
