Low-Fat Unfried rice sounds like such an oxymoron, but this is truly delicious! This is such an easy and simple recipe. You don’t need many ingredients and it is filling and addictive. My husband absolutely loved it and claimed it tasted just like the stuff we used to consume at the restaurants. I don’t know about that…it’s not prepared the traditional way, it’s not greasy, nor does it have eggs, but we both enjoyed it….guilt free. I originally used a brown and wild rice blend for these photos, but I much preferred regular brown rice the other times I’ve made this because the wild rice blend never got as soft as I’d like.
This makes a HUGE platter, as you can see! It will serve a large family!
I hope you enjoy the Low-Fat Unfried Rice! It’s nice knowing that it is oil-free and gluten-free and can be enjoyed without all the extra greasy calories.
Low-Fat Unfried Rice
- 2 cups dry long grain brown rice
- 5 1/2 cups low sodium vegetable broth
- 1/2 cup grated carrot
- 1 cup finely chopped onion
- 1/2 cup frozen peas
- 1 1/2 inch cube finely chopped fresh ginger
- 4 garlic cloves minced
- 2-3 tablespoons low-sodium soy sauce + extra for seasoning
- 1/2-3/4 teaspoon ground black pepper
- toasted sesame seeds really add amazing flavor
- To keep the ingredient purchase list at 8 ingredients, you can use water. The broth does add more flavor though, so you may need to adjust the liquid aminos. The amount of broth and cooking time can vary greatly depending on the rice you use.
- Prepare all the vegetables ahead of time before beginning to cook. In a large saucepan, over medium heat, add the onion, carrots, black pepper, liquid aminos and only 3/4 cup of vegetable broth. Saute for 5-8 minutes, stirring occasionally, until the onions are translucent. All the broth should have evaporated as well.
- Add the ginger and garlic and 1/4 cup more of the vegetable broth. Cook a few minutes more until softened. Now add the remaining 4 1/2 cups of broth and the rice. Bring to a boil, once boiling, cover with a lid and turn down to simmer. Simmer for 45 minutes to an hour, or until all the broth has evaporated and the rice is tender. Add the peas within the last 10 minutes of cooking. The cooking time can vary based on which rice you use.
- Once all the broth has evaporated, return the lid and let sit for 10 minutes. Taste and add any additional liquid aminos. I think I added another teaspoon or two. It makes a large amount of rice, so you can be generous with the seasoning. Garnish with toasted sesame seeds.
- This is the more traditional way of preparing fried rice and will lend a stickier rice result. My husband loves the above version, but I like both ways of prepared rice. Simply cook the rice according to the package directions. After its cooked, chill in the fridge several hours or overnight. Then prepare the vegetables per the above directions, adding the peas last after the veggies have softened. Add the chilled rice to the pan, coating them well. Once everything is heated through, taste and add any additional liquid aminos and garnish with toasted sesame seeds.
Nutrition per serving (based on 8): 234 calories | 3.6g fat | 8.3g protein | 41.8g carbs | 2.7g fiber | 2.6g sugar | 933mg sodium