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Iron-Rich: Thai Fried Rice

Iron-Rich: Thai Fried Rice recipe image
This vibrant Thai fried rice is a quick, healthy, and iron-rich meal perfect for busy weeknights. Loaded with earthy mushrooms and crisp broccoli, it offers a satisfying texture and deep umami flavor from garlic and fish sauce (or soy sauce for a vegan option). The dish comes together in under 30 minutes, making it an ideal companion to curries or grilled meats. It&# 226;€™s simple to prepare using pantry staples and leftover rice, delivering a restaurant-quality taste that’s light yet filling. Great for meal prep or a speedy dinner that feels indulgent without the fuss.
Cooking Method: , ,
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 2
Calories: 249.2
Description
This vibrant Thai fried rice is a quick, healthy, and iron-rich meal perfect for busy weeknights. Loaded with earthy mushrooms and crisp broccoli, it offers a satisfying texture and deep umami flavor from garlic and fish sauce (or soy sauce for a vegan option). The dish comes together in under 30 minutes, making it an ideal companion to curries or grilled meats. It&# 226;€™s simple to prepare using pantry staples and leftover rice, delivering a restaurant-quality taste that’s light yet filling. Great for meal prep or a speedy dinner that feels indulgent without the fuss.
Ingredients
  • 1 tablespoon Vegetable oil
  • 8 Garlic Cloves, minced
  • 1 cup Broccoli florets
  • 3 cup Mushrooms, sliced
  • 2 cup Thai rice, cooked, chilled
Directions
  1. 1
    Heat vegetable oil in a large non-stick skillet or wok over medium-high heat.
  2. 2
    Add minced garlic and broccoli florets; cook for about 1 minute until garlic is golden.
  3. 3
    Add sliced mushrooms; stir-fry for about 5 minutes until broccoli turns bright green and mushrooms are softened.
  4. 4
    Stir in the chilled cooked rice, pressing it against the side of the wok with the back of a spoon for 2 minutes until heated through.
  5. 5
    Stir in fish sauce (or soy sauce) and granulated sugar; cook for 1-2 minutes until well coated.
  6. 6
    Remove from heat and divide between two plates.
  7. 7
    Sprinkle with freshly ground pepper and chopped fresh coriander.
  8. 8
    Garnish with cucumber slices, green onions, and serve with lime wedges on the side.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 249.2kcal
% Daily Value *
Total Fat 4.9g8%
Saturated Fat 0.7g4%
Cholesterol 0.0mg0%
Sodium 30.0mg2%
Total Carbohydrate 43.7g15%
Dietary Fiber 3.8g16%
Sugars 4.6g
Protein 10.5g21%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

For best results, use day-old chilled rice. If using freshly cooked rice, spread it on a tray and refrigerate for at least 30 minutes to cool and dry out slightly.

To make this recipe fully vegan, substitute fish sauce with soy sauce or tamari.

Rice Prep Tip: Rinse 2/3 cup uncooked Thai rice under cold running water until the water runs clear. Bring rice and 1-1/3 cups water to a boil in a saucepan, cover, reduce heat to low, and simmer for 20 minutes. Let stand off heat for 5 minutes before fluffing.

Storage: Store leftover fried rice in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave with a splash of water to restore moisture.

Keywords: thai fried rice, vegan fried rice, iron rich, mushroom rice, broccoli stir fry, quick dinner, leftover rice, garlic rice, asian side dish, healthy stir fry, plant based, easy recipe, wok cooking, fish sauce rice, soy sauce rice, vegetable fried rice, meal prep, quick meals, thai cuisine
Read it online: https://www.chefs-mate.com/recipe/iron-rich-thai-fried-rice/