Lighter & Healthier Fried Rice

I’m not sure how traditionally Asian this is, but it tastes a lot like the fried rice dishes you get at Asian joints with much less sodium and fat. I used ground turkey because it’s the lightest meat you can find and it tastes good! Veggies could substitute crumbles, tofu, or tempeh and prepare much the same way. I sub brown rice for less nutritious white, and I use just enough soy sauce for flavor but not too much sodium. I had plenty leftover and it made a great lunch at work the next day. If you wanted additional veggies, mushrooms would be a great addition!


Canola oil

3 eggs, lightly beaten

Soy sauce (low-sodium)

Rice vinegar

1.5 pounds ground turkey

3 garlic cloves, minced

1 tbsp. minced ginger

1 bunch scallions, sliced, white & green parts separated

1/2 cup shredded carrots (about 2 carrots)

1/2 cup frozen peas

3 cups cooked brown rice

Chopped fresh cilantro, optional garnish


  1. Heat a dash of canola oil in a wok. Beat eggs with a dash of soy sauce in a small bowl. Add to wok and scramble until cooked. Remove from wok and set aside in a bowl. 
  2. Heat another dash of canola oil in the wok and add garlic, ginger, and white scallion pieces. Stir and cook until fragrant, about a minute. Add the turkey and cook, breaking up, until cooked through.
  3. Add the carrots, peas, and rice. Stir to combine. Cook for a few minutes and season with soy sauce and rice vinegar. Try adding a tsp. at a time and adjust based on your taste. You shouldn’t need very much because the ginger/garlic combination provide a lot of flavor.
  4. Continue stirring and cooking until heated through and coated with seasoning. Top with scallion greens and chopped cilantro.

Serves: 4

Recipe source: Original

Time: 30 minutes


One thought on “Lighter & Healthier Fried Rice

  1. natalie (the sweets life) February 22, 2011 / 12:40 PM

    I’ve been wanting to make fried rice after I saw some great variations in Cooking Light. Yours look delicious!

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