Healthy Egg Fried Rice Recipe

Ingredients:

Brown rice
Broccoli
Eggs
Soy sauce
0 calorie cooking spray

Directions:

Here’s how I made this particular batch:

I added 2 cups of brown rice and 4 cups of water to my rice cooker. This makes a big batch in advance that we can reserve and portion out for future easy meal prep.

Just before the rice was finished, I opened the rice cooker and added a layer of chopped broccoli on top. Jai read this cooking tip on Reddit and it works great to steam the broccoli!

I then set out two cereal bowls to measure out one lean and green serving. In one bowl, I added 1/3 cup of rice and 1 1/2 C broccoli, followed by 1 TBSP of soy sauce, and mixed it well with a fork.

In the second bowl, I cracked 3 eggs and added another 1 TBSP of soy sauce, beating with a fork until well scrambled.

To complete the dish, I sprayed a frying pan with 0 calorie spray and turned it on medium heat until nice and hot. I poured the eggs into the pan, followed by the rice/broccoli mixture, and stirred together with a spatula. You’ll want to continue to stir frequently as the dish cooks, then remove from heat and serve immediately once finished.

The great thing about this recipe is that you can tweak it a variety of ways and substitute ingredients such as mushrooms or chopped onion depending on your mood – just refer to the Medifast Nutritional Guides for the recommended ingredient measurements.

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Disclosure: I receive free product in order to evaluate and comment on my experiences using Medifast products. Medifast products and the Medifast program are not intended to diagnose, treat, cure or prevent any disease or illness.