unfried fried rice

One of my guiltiest dining pleasures is take-out food.  One of my guiltiest take-out pleasures is Chinese food.  I specifically love orange flavored chicken, pot stickers, egg rolls, and of course…friend rice.

A few years back, I wanted some take-out flavor without all the extra take-out calories.  I found a recipe online for healthy “just like take-out” friend rice.  I followed the recipe exactly, and I loved it.  Since then, I have been modifying and perfecting this recipe into what it is today.

Although pretty far from where it started, my “Unfried Fried Rice” has all the flavor with a fraction of the fat.  After years of testing, I feel it’s ready to be shared.

Unfried Fried Rice

  • 2 cups of chicken broth
  • 2 cups brown minute rice (regular rice would work, but minute rice is a lot faster)
  • 1/2 sweet onion, chopped
  • 1 cup mushrooms, chopped
  • 1 cup frozen edamame
  • 1 large egg
  • 2-3 green onions, chopped
  • 1 Tbsp olive oil
  • 3 Tbsp soy sauce, divided
  • 1 tsp ground ginger
1. Bring the chicken broth, 2 Tbsp soy sauce, and 1 tsp ground ginger to a boil.
2. Prepare rice as instructed on the package and set aside.
3. In a large sauté pan or wok, sauté the onions with the olive oil and remaining Tbsp of soy sauce until they turn translucent.
4. While the onion is cooking, prepare the frozen edamame as instructed on the package (I microwaved it for 2-3 min with about 1 Tbsp water).
5. Once the onion turns translucent, add the mushrooms and edamame to the onions and sauté for an additional 2 minutes.
6. Add the cooked rice to the pan/wok with the veggies.
7. In the middle of the mixture, create a hole so that the bottom of the wok/pan is visible.  Crack and drop the egg onto the exposed surface of the pan.
8. As the egg begins to fry, mix the egg into the veggies/rice so that it blends.  The finished product should be moist (but still cooked) from the egg.
9. Add the chopped green onions to the finished product.


My recipe makes about 3 cups at about 349 calories per cup.  The edamame and egg make this dish packed with protein.  Good vegetable substitutions/additions would include a frozen carrot/pea blend, pea pods, and water chestnuts (is that a vegetable?).  You could also swap out rice of quinoa. Add some cooked chicken or shrimp, and you’ll have a full meal!

I serve this dish with Siracha and soy sauce.  It’s perfect because it shouldn’t turn out too oily.  You should add salt to your own preference, but be sure to taste before salting.



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