Fried rice is a delicious staple food with a varietyof possible variations. If prepared properly, it can be enhanced both from a health and flavor standpoint. This is one food I just don’t order in a restaurant. Once you learn to make it like this, there just isn’t any going back. So let’s look at a few of the aspects that can make this a flavorful and healthful dish.
Rice: Enhancing the Carbs
Plain old rice can be taken to a totally different level if done right. In this recipe, I recommend to make the rice ahead of time and allow it to cool for at least 8 hours. Why? Doing so causes the rice to build resistant starch. This is basically food for your gut bacteria and has been shown to improve gut health and insulin sensitivity (amongst other benefits). Additionally, we add the herbs cardamom and star anise which greatly increase flavor and have good effects on the digestive system.
Having 3 whole eggs and a pound of chicken gives this dish a decent amount of protein. For that reason, it works well either as a side or main dish. Add to it some sauteed kale and some fermented veggies and it makes a fantastic meal.
- 1 C. Basmati rice (cooked then chilled)
- 1-2 Star anise
- 2-3 Cardamom pods
- 1-2 TBSP Oil
- 1 lb. Chicken breast (cut into chunks)
- 3-4 Green onions, chopped finely
- 2 Cloves garlic, minced
- 1 Large carrot, cut into small pieces
- ½ cup Peas (frozen is fine)
- 3 Eggs, beaten
- 2-3 TBSP Liquid Aminos, Soy sauce, or Tamari
- Salt and pepper to taste
- Combine rice, star anise, and cardamom pods with 1½ cups water in a medium sauce pan.
- Season lightly with salt and pepper. Bring to a boil on high heat, then reduce heat to low, cover, and simmer 15-20 minutes. Once cooked, remove the star anise and cardamom and chill in the fridge (preferably more than 8 hours per blog post)
- In a large pan, heat 1 TBSP oil over medium heat. Add chicken and season with salt and pepper. Cook till chicken is done, 4-5 minutes. Remove from pan.
- If needed add another TBSP oil to the pan. Add carrots and cook for 1-2 minutes.
- Add green onions and garlic and cook another minute.
- Add chilled rice and fry for another 2-3 minutes, then push rice all to one side of the pan.
- Poor the beaten eggs into the open part of the pan and continuously whisk with a spoon till they become cooked and fluffy
- Stir eggs in with the rice mixture and add the peas back in.
- Add 2 TBSP or soy sauce and mix. Add more to taste.
- Add chicken back in, stir, and allow to cook 1-2 minutes, or until everything is uniformly heated.