Japanese hibachi chefs use day-old rice because fresh rice has 23% more moisture and creates mushy fried rice.
Fat Loss Egg Fried Rice
Savor the deliciousness of our Protein-Packed Egg Fried Rice, an ideal companion for your weight loss goals! With fluffy eggs, vibrant veggies, and a sprinkle of soy sauce, this dish is not only low in calories but also bursting with flavor. Whip it up in just minutes for a satisfying meal that fuels your journey to fitness!
Prep
10
min
Cook
10
min
Serves
1
people
Level
beginner
📝 Ingredients
Serves 1🥬Fresh Produce(1)
- 100g cauliflower rice (3.53 oz)
🥩Meat & Seafood(1)
- 240g frozen king prawns (8.47 oz)
🥛Dairy & Eggs(1)
- 100g egg whites (3.53 oz)
🫙Pantry Staples(2)
- 80g cooked jasmine rice (2.82 oz)
- 1ml olive oil (0.03 fl oz)
🍯Sauces & Condiments(2)
- 1 tsp hot sauce (5 ml)
- 5ml soy sauce (0.17 fl oz)
📦Other(1)
- 150g mixed veg (5.29 oz)
👨🍳 Instructions
- 1
Start by spraying the pan with oil.
- 2
Add the frozen king prawns to the pan and cook until heated through.
- 3
Add the mixed vegetables and cook until tender.
- 4
Season with paprika, salt, and pepper, along with a bit of garlic and chili.
- 5
Pour in the egg whites and scramble them in the pan.
- 6
Add the cooked jasmine rice and cauliflower rice, mixing well.
- 7
Add a splash of soy sauce and a dollop of hot sauce.
- 8
Cover the pan and let it cook for two minutes.
- 9
Serve and enjoy your fat loss egg fried rice.
💡 Pro Tips
- ✓Cook frozen prawns directly from frozen at medium-high heat for 2-3 minutes to prevent moisture loss that occurs during thawing, which can reduce protein content by 15%.technique2-3 minutes
- ✓Use day-old jasmine rice that's been refrigerated because the starches retrograde and firm up, preventing mushy texture and reducing glycemic index by 10-15%.ingredient10-15% GI reduction
- ✓Heat your pan to 375-400°F before adding oil spray so the Maillard reaction begins immediately, creating better flavor without excess oil absorption.technique375-400°F
- ✓Add egg whites when pan temperature drops to 300-325°F after cooking vegetables to prevent them from turning rubbery while still achieving proper coagulation.timing300-325°F
- ✓Steam-cover for exactly 2 minutes at medium-low heat to allow residual moisture to finish cooking the rice mixture without creating sogginess from overcondensation.timing2 minutes
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