Oh my goodness, fried rice. It’s like my all-time favoritest Asian restaurant food. But oh my goodness gracious is it UNHEALTHY!
I still occasionally indulge in some Thai fried rice, with shrimp (and make it last for 2 meals). But by occasionally, I mean once or twice every two months. A certain article I saw about the amount of oil used, and the post I did on MSG, really slapped my fried rice loving face.
First of all, if you are going to eat restaurant fried rice, for the love of pete make sure it doesn’t come loaded with MSG (see my informative post here).
Second of all, it’s oil city. And if you’ve eliminated MSG from the equation, this is what makes restaurant rice soooo much better than homemade fried rice.
Third of all, the rice may be genetically modified rice. If it’s golden rice?-You bet it’s modified. How do you know though? Ask. Two birds, one stone! Call ahead and ask if they use MSG and if their rice comes from a reputable source or if it’s organic. Call in the parking lot and use a crappy British accent even.
And lastly, you really can’t make it the same at home. It’s not you and it’s not the seasonings, it’s the fact that you don’t have a pipe dedicated to pumping insane heat into your stove and huge wok to mix the copious amounts of hot oil, etc.
As proud as I am of this fried rice recipe, it’s no restaurant Thai fried rice. But I would rather whip this up than drive on over to the restaurant, so there’s something! By no means is it a poor substitute, it’s just different. Unfortunately the fat, sugar and sodium additions in the Standard American Diet (SAD) are what keep most of us coming back for more, despite our best efforts. So if you’re jonzing for some fried rice that doesn’t even need meat, then give this a whirl.
20 Minute Vegetarian or Vegan Fried Rice (serves 2-3)
- 1-1 1/2 cup uncooked rice
- 1 T olive oil + 1 T olive oil-later
- 4 carrots sliced
- 1/2 onion chopped
- 2 shallots (the small purple parts, not 2 whole unpeeled shallots)
- 3 cloves garlic
- 1 head broccoli flourets
- 1 yellow pepper chopped or sliced
- 1/2 tsp sesame oil
- 2 T chili paste
- 2 T cilantro chopped
- Optional: 2 eggs sunny side up or whatever you like.
- Cook rice either the day before or right before you start your veggies. Most fried rice recipes online say the trick is to cook the rice the day before. Fried rice is traditionally a “leftover” meal, but I’ve used fresh cooked rice with no problems. If you don’t already have a rice cooker, GET ONE! It’s the best $15 you will spend, plus it cooks quinoa!
- Rice cooker rice takes about 15-20 minutes, so once you’ve started your rice, you can prepare and begin to cook your veggies.
- Heat 1 T oil in a large pan or skillet on medium. Add your carrots and cook for 2-3 minutes. Add the rest of the veggies and 1 T olive oil and saute until the veggies are your desired consistency. If you want super soft veggies, 10 minutes oughta do it. But if you like them with a bit ‘o crunch still then 6-7 minutes should do. Grab a pepper or carrot and gauge cooking time from there.
- Once your veggies are perfect, add your rice, chili paste, sesame oil and cilantro. Mix until combined and serve. Yields about 2 cups cooked fried rice per person (2).
- **If you’re using an egg, you can cook it after step 4. I cooked one as a last minute addition and my rice was still flaming hot. So don’t stress if you’re not even sure you want one until the end.
Nutrition Facts? Oh boy! You get everything except Vitamins B-12 and D!
Homemade compared to Panda Express Fried Rice (I adjusted to accommodate equal serving sizes):
Total Fat 19.2 g
Cholesterol: 5 mg
Panda: 177 mg (yes I checked multiple times!)
Sodium 242.2 mg
Panda: 970 mg
Potassium 754.4 mg
Panda: Not on the grid!
Total Carbohydrate 85.8 g
Panda: 97 g
Dietary Fiber 7.4 g
Panda: 1 g
Protein 12.6 g
Panda: 14 g
Vitamin A 327.2 % and Vitamin C 151.5 %
Panda: Yeah, right!
I had a conversation with someone I love very much and it went like this:
Me: “Please don’t eat ___! All of their food has MSG in it, and you know how bad that is!”
Loved one: “Yeah, but the food tastes soooo good.”
Me: “Does the food taste good, or does the MSG tell your brain the food tastes good?”
Loved one: Pause. “I don’t care, it still tastes good.”
This conversation was hard, but it also taught me that even today not everyone may be aware of MSG, its harmful effects and where it’s hidden. My mother in particular has a very very serious reaction when she encounters MSG, so much so that the last time she unknowingly ate it her eyes swelled shut because her face swelled so much. The reactions persist longer and become more and more severe. It was not a surprise to her when I glanced at some homemade seasonings from a friend of theirs and right in the ingredients list was “Monosodium glutamate”. That explained her in-explainable headaches after dinner time.
Like any highly controversial food additive (cough pink slime cough) there will be plenty of he-said she-said. There is no denying the money that goes into pre-packaged food products and specialty foods like low-sodium this and low-fat that. I find it hard to argue with a face with no visible eyes (poor mom!) but we are all free to make our own choices. Let’s get educated!
Monosodium Glutamate (MSG)
What is MSG?: MSG is both natural and manufactured, and the freed glutamic acid is what is used as a food additive. It’s a nervous system stimulant also known as an excitotoxin (as is aspartame). The scientific description is a bit complicated for this blog, aminos, enzymes, catalytic converters and all…but here’s a snippet:
The reason food processors “free” glutamate from its bound form, is that it acts as a neurotransmitter in its free form. The food industry’s claim that free glutamate is as harmless as bound glutamate is disingenuous at best. If it was exactly the same, they wouldn’t need to hydrolyse vegetable protein (split the amino acids apart). From MSG Truth
Where is MSG?: Unfortunately, it’s just about everywhere and in everything in the SAD (Standard American Diet). Just a brief list, I’m sure none of these will surprise you;
- KFC (pretty much everything)
- Burger King
- Chick fil A
- Campbell’s (seriously, check a label)
- Frito Lay
- Just about all Ranch-flavored dressings and dips
- Annie’s (YES!! All Cheddar Bunnies contain Yeast extract)
- Gravys and sauces
- Seasonings (Accent salt? 100% pure MSG, and good luck trying to find the 1 ingredient listed!)
- Philadelphia Salmon Cream Cheese spread
- Vaccines like chicken pox (Yes!)
- Soy products (as if GMO contamination wasn’t enough)
- Read more foods here
- Glutamic acid, Glutamate
- Monosodium glutamate
- Monopotassium glutamate
- Calcium glutamate
- Monoammonium glutamate
- Magnesium glutamate
- Natrium glutamate
- Yeast extract
- Anything “hydrolyzed”
- Any “hydrolyzed protein”
- Calcium caseinate, Sodium caseinate
- Yeast food, Yeast nutrient
- Autolyzed yeast
- Textured protein
- Soy protein, soy protein concentrate
- Soy protein isolate
- Whey protein, whey protein concentrate
- Whey protein isolate
- Anything “…protein”
- Depress serum concentrations of growth hormone
- Enhanced glucose-induced insulin secretion
- Subtle behavioral aberrations in late adulthood
- Muscle tightness
- Chronic fatigue
- Seborrheic dermatitis
- Diseases like; ADHD, asthma, autism, diabetes (1 & 2!), etc.
- ETC! The list is quite extensive