Fried rice is a culinary gem, a versatile dish adaptable to countless variations. This recipe explores how to create a restaurant-style fried rice, then demonstrates how to reduce the calorie count without sacrificing flavor.
Restaurant-style fried rice typically begins with rice cooked at a dry ratio. A common approach uses 1.2 parts rice to 1 part water, which yields an optimal texture for frying. After rinsing the starches from the rice, cook it and spread it on a plate to release steam and reduce moisture.
Preparing rice for fried rice by spreading it on a plate to allow steam to escape.
Next, uniformly dice the vegetables and proteins. Small cubes work well for chicken, while a mince is suitable for garlic and onions. Carrots, mushrooms, and peas can be finely diced. Marinate the chicken in a mixture of salt, sugar, soy sauce, and oil.
A wok is heated over high heat, then the heat is turned off, and oil is swirled in the pan. This technique, known as “long now,” seasons the wok and prevents sticking. This process is usually repeated before frying the protein, vegetables, and rice.
The marinated chicken is fried until cooked through, then removed from the wok. After another “long now,” the garlic is added until fragrant, followed by the carrots and onions until lightly browned. Finally, add the mushrooms. Remove all the vegetables from the wok.
Stir-frying diced vegetables in a wok for fried rice.
Perform one last “long now,” and add beaten eggs to the hot oil, cooking until they begin to set. Then, add the cooked rice, tossing and pressing it down for a few minutes until it dries out without clumping. Season the rice with sugar, soy sauce, and MSG or chicken bouillon.
Return the cooked chicken, vegetables, and peas to the wok with the rice, reheating everything briefly. Finish with sliced green onions and adjust seasonings to taste. This method creates fried rice with even pieces, a glossy sheen from the oil, and a fresh bite from the green onions.
A lower-calorie version can be achieved with a few key substitutions. First, cook the rice with more water. Using a ratio of approximately 1 part rice to 1.85 parts water creates the same weight of cooked rice with significantly fewer calories. While the texture may be slightly stickier, it significantly reduces the calorie count.
Comparing different rice textures for fried rice, from dry and separate grains to moist and slightly sticky.
Second, replace oil with cooking spray for the “long now” process. This drastically reduces calories without significantly impacting the final dish. However, reserve one instance of “long now” with oil, preferably before frying the rice, to maintain some of the traditional texture and flavor.
Finally, substitute shrimp with a dry marinade for chicken with a wet marinade. Shrimp is naturally lower in calories than chicken thighs. A dry marinade of salt and cornstarch further reduces calories and adds less moisture to the already wetter rice.
By implementing these substitutions, you can enjoy a delicious and satisfying bowl of fried rice with a considerably lower calorie count, proving that healthy eating doesn’t have to mean sacrificing flavor.
