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Healthy Calorie Deficit Egg White Fried Rice Recipe Easy and Low Calorie

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A light, filling, and quick egg white fried rice with fresh vegetables that fits into a calorie-conscious lifestyle. Perfect for busy weeknights, this recipe balances flavor, nutrition, and ease.

Ingredients

Scale
  • 3 cups cooked jasmine or brown rice, cooled (day-old rice preferred)
  • 6 large egg whites (about 180ml)
  • 2 garlic cloves, minced
  • 3 green onions, thinly sliced
  • 2 tablespoons low-sodium soy sauce
  • 1 teaspoon toasted sesame oil
  • 1 tablespoon cooking oil with a high smoke point (avocado or light olive oil)
  • Freshly ground black pepper, to taste
  • 1 medium carrot, peeled and diced
  • 1 cup snap peas or green beans, chopped
  • 1 small red bell pepper, diced
  • 1 cup baby spinach or kale, roughly chopped

Instructions

  1. Chop all vegetables into small, uniform pieces (about ½ inch). Measure out rice and egg whites.
  2. Heat wok or skillet over medium-high heat. Add cooking oil and swirl to coat surface evenly without smoking.
  3. Add minced garlic and stir for about 15 seconds until fragrant. Add carrots, snap peas, and bell pepper; stir-fry 2-3 minutes until tender-crisp. Add spinach or kale last and cook 30 seconds until wilted. Remove vegetables and set aside.
  4. Wipe pan clean if needed, add a tiny splash of oil. Pour in egg whites and let sit undisturbed for 20 seconds. Gently fold with spatula scraping bottom until soft curds form, about 1-2 minutes. Avoid overcooking.
  5. Add cooled rice to pan with egg whites, breaking up clumps. Stir-fry 3-4 minutes until heated through and slightly toasted on bottom.
  6. Return cooked vegetables to pan. Pour in soy sauce and drizzle toasted sesame oil. Stir well to combine and cook 1-2 minutes until hot and fragrant.
  7. Season with freshly ground black pepper and additional soy sauce if desired. Garnish with sliced green onions and serve immediately.

Notes

Use day-old rice for best texture to avoid mushiness. Cool freshly cooked rice on a baking sheet if short on time. Scramble egg whites gently over medium heat to keep them fluffy and avoid rubberiness. Avoid overcrowding the pan; cook in batches if needed. Adjust soy sauce gradually to prevent oversalting. Leftovers store well up to 3 days refrigerated; reheat with a splash of water to retain moisture.

Nutrition

Keywords: egg white fried rice, low calorie fried rice, healthy fried rice, calorie deficit meals, quick dinner, easy fried rice, vegetable fried rice, gluten-free fried rice

Find it online: https://zoeplate.com/healthy-calorie-deficit-egg-white-fried-rice-recipe-easy-and-low-calorie/