The only way I can get the kids to eat raw-ish veggies is if I throw them into a mixed fried rie.
We all know making a personal choice to eating healthier is not always easy.
Making a family’s eating lifestyle change is even harder!
It hasn’t been easy but the little steps count.
Easy Fried Rice Without Soy Sauce
My family loves fried rice and everyone knows when it comes to a good bowl of fried rice, one huge flavor influence is soy sauce.
But soy sauce is not exactly popular for its low sodium content.
Several research articles have even gone as far as saying frequent use does result in carcinogenic effects. (Yikes!)
Once you read something like this the last thing you want to do is serve it up on a plate to your family, right?
So this obviously meant making a few changes to my original mixed-fried rice recipe.
This is an incredibly simple recipe and it’s so easy to whip up especially if you’re on a time crunch.
Seeing how easy it is will make you put Fried Rice without any Soy Sauce in that stack of go-to recipes each week!
While your choice of saute oil does not really matter if you would like it to taste better, opt for sesame seed oil.
Not only is it a healthier alternative,
but it also has two great antioxidants,
is good for your heart,
and has other anti-inflammatory properties.
All set?
- 4 cups of pre-cooked rice. (Leftover rice from dinner the previous night always works best.) I like using aromatic rice. My preference is definitely Basmati rice. Rice should NOT be overcooked and mushy.
- 2 cups of raw chicken /beef / a mix of both-cut into small nuggets or strips
- 4 eggs
- 1 onion -thinly sliced
- 1 bunch spring onion- cut fine
- 2 cups raw veggies- I used a mix of carrots beans, spinach and green bell peppers-chop fine/into small pieces
- Pepper- 3 tbsps or more based on taste preference.
- Salt-to flavor and taste
- Sesame seed oil- 2 to 3 tbsps
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In a large wok or pan, heat the oil for 1-2 minutes and then throw in the sliced onions.
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Saute for 2-3 minutes and then add the chicken and/or beef nuggets.
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Flavor the poultry and/or meat with 2 tbsps of pepper and salt.
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Cook till done. (I like making sure I've cooked this through properly so leave it cooking for about 12-15 mins, on a medium flame.)
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In a separate pan, scramble the 4 eggs and season with pepper + salt and set aside.
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Once the chicken and beef is cooked through, throw in the veggies and spring onions. Add to this the remaining pepper and season this with salt.
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Saute and cook this mix on a medium-high flame for 5 minutes. (The veggies need to be lightly cooked and crunchy. Don't cook them all the way through.)
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Add in the scrambled egg and rice.
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Gently mix all the contents in the wok well and set aside till hungry tummies at the dinner table are ready for a wholesome, Chinese meal.
If you have the time to whip up a cauliflower manchurian dish or an apt side to go with this, then great.
If not, the dish is always welcome as is, and may be served with ketchup.
You could whip up some stir fry noodles without any soy sauce. My kids love this dish too.
If you’d like to spice this up a little, quickly add some red chilli flakes to ketchup and mix well.
One thing I will recommend is investing in a good wok
. This helps when you’re sauteing the veggies, the chicken/meat and later combining the rice with the same.
Cinny says
Love fried rice! I’ll have to try this out.
MyKidsGuide says
I love Chinese food, but I can’t eat a ton of soy sauce. It is incredibly salty. When I do use it, I dip stuff into it and only for a quick second to get a tiny bit of the flavor. My current favorite dish is Sweet and Sour Chicken!
Ghada says
That looks yum! Bookieboo is pretty awesome isn’t she 🙂
Tammy says
Hey we had that last night with the Soya Sauce 🙂
Brandy says
My daughter loves Fried Rice, I bet she would enjoy this.
Kathleen Kennedy-Leon says
we love fried rice-so thanks for sharing a healthy and tasty alternative 🙂
Dianna ( says
I love fried rice, but have never actually tried to make it. This recipe looks doable (even for a non-cook, like me). Thanks!
Kelly says
I need to start using fresh veggies in my stir fry! I get so lazy and just used the frozen bags from HEB.
Sandra U. says
This looks very good. will have to try it.
Heidi says
My daughter loves fried rice. This looks like a great recipe to try! Thanks for sharing it with us!
Jesselyn A/Jesstinger says
We love Chinese food. No make that, we LOVE ASIAN foods. Thai, Vietnamese, Korean and other Pacific Rim cuisines are a regular part of the meal rotations in our house. (I should add that they are each very different and unique too!)
But back to the point, as a three time cancer survivor, I am of course VERY conscious and conscientious of my diet – and both my Honey/Hubby and me also sufffer from high blood pressure – so our sodium intake is a matter of real concern. And let’s face it – our foods are so overloaded with sodium before we even start putting a recipe together – much less “season” a dish.
Of course it’s kind of hard to imagine a lot of Chinese dishes without soy sauce! But your post and experience are very convincing and I’m going to give it a try. I love variations on “Fried Rice” because they are such a perfect way to use up odd and end leftovers AND everything always seems to gobble it up. Thanks for the idea – and inspiration in general!
Miz Helen says
Great variation for those folks who can’t have soy! Hope you have had a great weekend and thanks so much for sharing with Full Plate Thursday!
Come Back Soon,
Miz Helen