China Fried Rice is a beloved dish globally, known for its versatility and rich flavors. This stir-fried rice dish combines cooked rice with vegetables, eggs, and optional proteins like shrimp, chicken, or pork. The key to a perfect China Fried Rice is to use cold, pre-cooked rice and to stir-fry the ingredients quickly to maintain texture and flavor.
Originating from Chinese cuisine, fried rice is a traditional dish that dates back to the Sui Dynasty (581-618 AD). It was developed as a way to use leftover rice and transform it into a flavorful meal. Over time, fried rice evolved with regional variations and ingredients, becoming a staple in Chinese and Asian cuisines worldwide.
Ingredients:
1. 2 cups cooked white rice (preferably cold)
2. 2 tablespoons vegetable oil
3. 1 small onion, diced
4. 2 cloves garlic, minced
5. 1 cup mixed vegetables (peas, carrots, corn, green beans)
6. 2 eggs, lightly beaten
7. ½ cup cooked shrimp, chicken, or pork (optional)
8. 3 tablespoons soy sauce
9. 1 teaspoon sesame oil
10. Salt and pepper, to taste
11. Green onions, chopped, for garnish (optional)
Instructions:
1. Heat the vegetable oil in a large skillet or wok over high heat. Add the onion and garlic, stir-frying for 30 seconds until fragrant.
2. Add the mixed vegetables and stir-fry for 2-3 minutes until they are cooked but still crisp.
3. Push the vegetables to one side of the skillet and pour the beaten eggs into the empty space. Stir continuously until scrambled and fully cooked.
4. Incorporate the cooked shrimp, chicken, or pork, if using, and stir-fry for 1-2 minutes until heated through.
5. Add the cooked rice to the skillet, stir-frying for 2-3 minutes until the rice is heated through and well mixed with the vegetables and eggs.
6. Pour in the soy sauce and sesame oil, stirring for an additional minute to combine. Season with salt and pepper to taste.
7. Garnish with chopped green onions, if desired, and serve hot.
Notes:
- Use cold, cooked rice to avoid mushiness. If using freshly cooked rice, cool it in the refrigerator for a few hours before use.
- Customize the dish with any vegetables of your choice, ensuring they are chopped into small pieces for even cooking.
- For additional flavor, consider adding minced ginger or chili flakes with the onion and garlic.
Nutrition Value:
1. 2 cups cooked white rice (preferably cold)
- Calories: 400
- Carbohydrates: 88 g
- Protein: 8 g
- Fat: 0.6 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Minimal amounts of B vitamins
- Minerals: Small amounts of iron and magnesium
- Nutritional Benefit: Provides a good source of energy through carbohydrates; acts as a base for the dish, absorbing and distributing flavors.
2. 2 tablespoons vegetable oil
- Calories: 240
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 28 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin E
- Minerals: None significant
- Nutritional Benefit: Adds healthy fats to the dish; helps in cooking and enhances the flavor of the fried rice.
3. 1 small onion, diced
- Calories: 45
- Carbohydrates: 11 g
- Protein: 1 g
- Fat: 0.1 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin C; contains some B vitamins
- Minerals: Contains potassium and manganese
- Nutritional Benefit: Adds flavor and aroma; provides antioxidants and vitamins beneficial for immune health.
4. 2 cloves garlic, minced
- Calories: 9
- Carbohydrates: 2 g
- Protein: 0.4 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C and some B vitamins
- Minerals: Provides small amounts of calcium, iron, and manganese
- Nutritional Benefit: Enhances flavor; has anti-inflammatory and immune-boosting properties.
5. 1 cup mixed vegetables (peas, carrots, corn, green beans)
- Calories: 80
- Carbohydrates: 18 g
- Protein: 3 g
- Fat: 0.5 g
- Sodium: 30 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamins A and C; contains folate and some B vitamins
- Minerals: Provides potassium, iron, and magnesium
- Nutritional Benefit: Adds essential vitamins, minerals, and fiber; contributes to overall health and digestion.
6. 2 eggs, lightly beaten
- Calories: 140
- Carbohydrates: 1 g
- Protein: 12 g
- Fat: 10 g
- Sodium: 140 mg
- Cholesterol: 370 mg
- Vitamins: Rich in vitamins A, D, and B12
- Minerals: Provides iron, calcium, and phosphorus
- Nutritional Benefit: Offers high-quality protein and healthy fats; supports muscle growth and repair.
7. ½ cup cooked shrimp, chicken, or pork (optional)
- Calories:
- Shrimp: 60
- Chicken: 140
- Pork: 180
- Carbohydrates: 0 g
- Protein:
- Shrimp: 12 g
- Chicken: 23 g
- Pork: 22 g
- Fat:
- Shrimp: 1 g
- Chicken: 3 g
- Pork: 10 g
- Sodium:
- Shrimp: 220 mg
- Chicken: 70 mg
- Pork: 80 mg
- Cholesterol:
- Shrimp: 160 mg
- Chicken: 70 mg
- Pork: 70 mg
- Vitamins:
- Shrimp: Contains vitamin B12
- Chicken: Contains B vitamins
- Pork: Rich in thiamine (vitamin B1)
- Minerals:
- Shrimp: Provides iodine and selenium
- Chicken: Provides phosphorus and potassium
- Pork: Provides zinc and iron
- Nutritional Benefit: Adds protein and flavor; each option provides different nutrients and enhances the dish's taste and texture.
8. 3 tablespoons soy sauce
- Calories: 30
- Carbohydrates: 3 g
- Protein: 2 g
- Fat: 0 g
- Sodium: 900 mg
- Cholesterol: 0 mg
- Vitamins: Minimal
- Minerals: Provides some iron
- Nutritional Benefit: Adds umami flavor; contributes to overall taste but should be used in moderation due to high sodium content.
9. 1 teaspoon sesame oil
- Calories: 40
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 4.5 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin E
- Minerals: Minimal
- Nutritional Benefit: Adds a nutty flavor and healthy fats; contains antioxidants and may support cardiovascular health.
10. Salt and pepper, to taste
- Calories: Negligible
- Carbohydrates: Negligible
- Protein: Negligible
- Fat: Negligible
- Sodium: Variable (salt can significantly increase sodium content)
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Salt provides sodium, pepper provides trace minerals
- Nutritional Benefit: Enhances flavor; salt should be used in moderation to manage sodium intake.
11. Green onions, chopped, for garnish (optional)
- Calories: 5
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C and vitamin K
- Minerals: Provides calcium and iron
- Nutritional Benefit: Adds freshness and color; provides vitamins and minerals with minimal calories.
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