Learn how to make fried rice a whole lot healthier, as Andrea Beaman shows you how to prepare a more nutritious version with whole grain brown rice instead of plain white rice.
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Andrea Beaman: I'm making a traditional fried rice but I'm making a healthy version of it. Instead of using white rice I'm using whole grain brown rice to increase the nutritional profile of this dish. So when I use these brown rice instead of the white rice you are getting more B Vitamins and iron and fiber and good stuff that will make this a really good healthy and delicious dish for you. So we're starting with a little bit of peanut oil. I'm using about a tablespoon of peanut oil. I'm going to use some onions and everybody loves onion, onion just sweetens everything. I'm also going to use a little bit of garlic, and some carrots, because we want this also to be really colorful and bright, some red pepper, if there were any vegetables that you like, put them in, make it like a big vegetable Stir-fried rice. I'm also going to use some broccoli but first I'm going to put in to our stir fried some organic free-range eggs and eggs are rich in both choline and lecithin which is good for the brain. So after you eat this stir-fried rice, You're going to really smart like the chef that's making it. So I'm just scrambling up some eggs. I'm going to put that right on top of the vegetable, and just let it scramble a little bit. See how pretty that looks, you see that, how pretty that is. We're going to add in some broccoli, now that our eggs are scrambled. Look at all of these vitamins and minerals that are in here. I'm adding in our cooked brown rice, this is already cooked. I cooked it a day before, it was left over in the fridge. You don't want to put fresh hard rice in here. Then I'm going to add a little bit of water and some toasted sesame oil for seasoning and like I said a little bit of soy sauce or shoyo, which is a naturally fermented soy sauce. Then you're going to cover and let this cook for about five to seven minutes until all the water absorbs and now you have a great fried rice. So after about five to seven minutes you open up your pot and you look and see if these vegetables are all done. Our broccoli is nice and bright green, everything looks delicious and it smells so good. You can have this as a side dish, you can have this as a main, it has carbohydrate, it has protein, it has vegetables. It's got flavor, and this is a healthier version of a traditional fried rice. You can also knock it up a notch, if you want to add in some extra proteins, put some chicken or some beef or something like that. This is a traditional healthy fried rice made with whole grain instead of refined white grain. It's delicious.
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