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Chinese Fried Rice, Diabetic Friendly Recipe

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healthy fried rice recipe | Indo Chinese veg fried rice | easy and healthy fried rice | with step by step photos.

healthy fried brown rice with vegetables is an occasional treat which diabetics can indulge into. Learn how to make healthy fried brown rice with vegetables.

Rice is the cereal that diabetics are advised to avoid. Here's a simple and guilt free way to include healthy fried rice in your diet. All you have to do is add plenty of vegetables to the rice dish and use fibre rich brown rice and minimal oil. And that’s your healthy Chinese fried rice.

To make healthy fried rice, heat the oil in a broad non-stick pan, add the green chillies, capsicum and spring onion whites and sauté on a high flame for 1 to 2 minutes. Add the french beans, carrot, bean sprouts and celery, mix well and sauté on a high flame for 1 to 2 minutes. Add the cooked brown rice, soy sauce, spring onion greens and salt, mix well and cook on a medium flame for 1 to 2 minutes. Serve Indo Chinese veg fried rice hot.

Adding vegetables to easy and healthy fried rice not only enhances its vitamin value but also contributes plenty of fibre that prevents a rapid rise in blood sugar levels after a meal.

Remember to count on the carbs from this healthy fried brown rice with vegetables in your daily intake to manage your sugar levels.

Tips for healthy fried rice. 1. Use a broad non-stick pan, so sauteing rice and veggies is easy. 2. Veggies can be of your choice. You can also add broccoli and cabbage. 3. Feel free to reduce the quantity of brown rice further if you wish to.

Enjoy healthy fried rice recipe | Indo Chinese veg fried rice | easy and healthy fried rice | with step by step photos and video below.

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Chinese Fried Rice, Diabetic Friendly Recipe recipe - How to make Chinese Fried Rice, Diabetic Friendly Recipe

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
Show me for servings

Ingredients

For Chinese Fried Rice
2 cups cooked brown rice
1 1/2 tsp oil
1 1/2 tsp finely chopped green chillies
1/4 cup thinly sliced capsicum
1/4 cup finely chopped spring onions whites
3/4 cup parboiled french beans , cut diagonally
3/4 cup thinly sliced parboiled carrot
1/2 cup bean sprouts
1 tbsp finely chopped celery (ajmoda)
1/2 tsp soy sauce
2 tbsp finely chopped spring onion greens
salt to taste
Method
    Method
  1. Heat the oil in a broad non-stick pan, add the green chillies, capsicum and spring onion whites and sauté on a high flame for 1 to 2 minutes.
  2. Add the french beans, carrot, bean sprouts and celery, mix well and sauté on a high flame for 1 to 2 minutes.
  3. Add the cooked brown rice, soy sauce, spring onion greens and salt, mix well and cook on a medium flame for 1 to 2 minute.
  4. Serve hot.

Disclaimer:
    Disclaimer:
  1. It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.

Chinese Fried Rice (Delicious Diabetic Recipe) Video of Tarla Dalal

Chinese Fried Rice, Diabetic Friendly Recipe recipe with step by step photos

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what is healthy Chinese fried rice made of?
  1. what is healthy Chinese fried rice made off? Indo Chinese veg fried rice is made from 2 cups cooked brown rice, 1 1/2 tsp oil, 1 1/2 tsp finely chopped green chillies, 1/4 cup thinly sliced capsicum, 1/4 cup finely chopped spring onions whites, 3/4 cup parboiled french beans , cut diagonally, 3/4 cup thinly sliced parboiled carrot, 1/2 cup bean sprouts, 1 tbsp finely chopped celery (ajmoda), 1/2 tsp soy sauce, 2 tbsp finely chopped spring onion greens and salt to taste.

making brown rice
  1. To make the Brown Rice, wash the rice thoroughly under water. This removes the impurities and the excess starch which prevents the rice from being sticky. Transfer the rice to a deep bowl and cover it with enough water to it. Keep it aside for about 2 hours. Soaking helps in cooking the rice faster. See how to cook brown rice Indian style.
     
  2. Take a deep non-stick pan and fill it up with enough water in a deep nonstick pan.  Bring it to a boil.
  3. Add the salt to taste. (1 tsp approx.)
  4. Add the Brown Rice to this water and mix well.
  5. Cook the Brown Rice for about  20 to 25 minutes  or till it’s tender but the grains are separate. It should not be mushy.
  6. Drain the rice using a sieve. You can rinse the brown rice under cold water so that it cools down quicky and there is no carry-over cooking.
  7. Transfer the Brown Rice to a plate, spread it out. Use as required.

making healthy fried rice
  1. Heat 1 1/2 tsp oil in a broad non-stick pan. 
  2. Add 1 1/2 tsp finely chopped green chillies.
  3. Add 1/4 cup thinly sliced capsicum.
  4. Add 1/4 cup finely chopped spring onions whites.
  5. Sauté on a high flame for 1 to 2 minutes.
  6. Add 3/4 cup parboiled french beans , cut diagonally.
  7. Add 3/4 cup thinly sliced parboiled carrot.
  8. Add 1/2 cup bean sprouts.
  9. Add 1 tbsp finely chopped celery (ajmoda).
  10. Mix well.
  11. Sauté on a high flame for 1 to 2 minutes.
  12. Add 2 cups cooked brown rice.
  13. Add  1/2 tsp soy sauce.
  14. Add 2 tbsp finely chopped spring onion greens.
  15. Add salt to taste. We used 1 tsp salt.
  16. Mix healthy Chinese fried rice | Indo Chinese veg fried rice | easy and healthy fried rice |  well.
  17. Cook on a medium flame for 1 to 2 minute.
  18. Serve healthy Chinese fried rice | Indo Chinese veg fried rice | easy and healthy fried rice |  hot.

tips for healthy Chinese fried rice
  1. Use a broad non-stick pan, so sauteing rice and veggies is easy. 
  2. Veggies can be of your choice. You can also add cabbage and broccoli.
  3. Feel free to reduce the quantity of brown rice further if you wish to.
Accompaniments

Hot and Sour Vegetable 

Nutrient values (Abbrv) per serving
Energy147 cal
Protein3.3 g
Carbohydrates27 g
Fiber2.9 g
Fat2.9 g
Cholesterol0 mg
Sodium48.2 mg

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Reviews

Chinese Fried Rice, Diabetic Friendly Recipe
5
 on 07 Sep 21 03:53 PM


Since i like making healthy dishes, i tried this Chinese veg fried rice recipe and it worked out great. A good combo of brown rice and vegetables. My husband who has slightly high sugar loved it too. He keeps asking me to make this rice. Thanks.
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Tarla Dalal    Thanks so much for trying our recipe, it means a lot to us. Keep trying more recipes and sharing your feedback with us.
Reply
08 Sep 21 03:45 PM
Chinese Fried Rice, Diabetic Friendly Recipe
5
 on 02 Sep 20 12:06 AM


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Tarla Dalal    Thomas thanks for the feedback !!! keep reviewing recipes, articles you loved.
Reply
02 Sep 20 11:33 AM