Craving a delicious and nutritious meal? Look no further than this Healthy Filipino Garlic Fried Rice Recipe! Packed with flavors and nutrients, this dish is sure to be a hit at the dinner table. With a fragrant mix of garlic and rice, combined with a medley of fresh vegetables, this recipe offers a wholesome and satisfying option for your next meal. Whether you're a garlic lover or simply looking for a tasty and healthy dish, this Filipino fried rice recipe will not disappoint. So grab your apron and get ready to cook up a delightful meal that your taste buds will thank you for!
Ingredients
To make a delicious garlic fried rice, here are the ingredients you will need:
Cooked white rice
Start with cooked white rice as the base for your garlic fried rice. You can use leftover rice from the previous day or freshly cooked rice.
Garlic
Garlic is the star ingredient in this recipe. It adds a distinctive flavor and aroma to the dish. Make sure to finely mince the garlic cloves.
Onion
Chop some onions to saute along with the garlic. The onions will add a slightly sweet and savory taste to the rice.
Carrots
Dice some carrots into small pieces. Carrots not only add color but also provide a slight crunch to the dish.
Green peas
Add some green peas to give a burst of freshness and a pop of green color. They complement the other vegetables perfectly.
Red bell pepper
Slice a red bell pepper into thin strips. The bell pepper adds a touch of sweetness and a vibrant color to the dish.
Scrambled eggs
Scrambled eggs are a must in garlic fried rice. They add protein and a fluffy texture to the dish. Whip up some scrambled eggs before you start cooking the rice.
Soy sauce
Soy sauce is essential for adding a savory and umami flavor to the garlic fried rice. Use low-sodium soy sauce to keep the dish healthier.
Sesame oil
Sesame oil adds a nutty and aromatic flavor to the garlic fried rice. It enhances the overall taste of the dish.
Green onions
Finely chop some green onions to garnish the garlic fried rice. They add freshness and a mild onion flavor to the dish.
Preparation
Now that you have the ingredients ready, let's talk about the preparation process for garlic fried rice.
Prepare the ingredients
Start by mincing the garlic, chopping the onion, dicing the carrots, slicing the red bell pepper, and finely chopping the green onions. Have all the ingredients measured and ready to go.
Saute the garlic and onion
Heat a large skillet or wok over medium heat and add a tablespoon of oil. Once the oil is hot, add the minced garlic and chopped onion. Saute them until they become soft and fragrant.
Add the vegetables
Next, add the diced carrots, green peas, and sliced red bell pepper to the skillet. Stir-fry the vegetables for a few minutes until they are slightly cooked but still retain their crunch.
Add the rice
Now it's time to add the cooked white rice to the skillet. Break up any clumps of rice with a spoon or spatula. Stir-fry the rice with the vegetables for a few minutes until everything is well combined.
Stir in the scrambled eggs
Push the rice and vegetables to one side of the skillet, creating a space in the center. Add the scrambled eggs to the empty space and scramble them until they are cooked through.
Season with soy sauce and sesame oil
Drizzle soy sauce and sesame oil over the rice and vegetables. Stir everything together to evenly distribute the flavors. Adjust the amount of soy sauce and sesame oil according to your taste preferences.
Garnish with green onions
Before serving, sprinkle the finely chopped green onions over the garlic fried rice as a garnish. The green onions add a fresh and vibrant touch to the dish.
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Benefits of Garlic Fried Rice
Garlic fried rice not only tastes delicious but also provides several health benefits. Let's take a look at some of the benefits of this flavorful dish:
Nutritional value of garlic
Garlic is a nutrient powerhouse. It is low in calories but rich in essential vitamins and minerals like vitamin C, vitamin B6, manganese, and selenium. Adding garlic to your diet can help boost your nutrient intake.
Boosts immune system
Garlic is well-known for its immune-boosting properties. It contains compounds like allicin, which have antimicrobial and antiviral properties. Consuming garlic regularly may help strengthen your immune system and ward off illness.
Improves heart health
Garlic has been shown to have potential cardiovascular benefits. It may help lower blood pressure, reduce LDL cholesterol levels, and prevent the formation of blood clots. Including garlic in your diet can contribute to a healthy heart.
May have anticancer properties
Some studies suggest that garlic may have anticancer properties. Compounds in garlic have been found to inhibit the growth of cancer cells and reduce the risk of certain types of cancers, such as colorectal and stomach cancer.
Enhances digestion
Garlic has been used for centuries to aid digestion. It stimulates the production of digestive enzymes, promotes gut health, and may help alleviate digestive issues like bloating and indigestion.
Antibacterial and antiviral properties
Garlic has natural antibacterial and antiviral properties, which can help fight off infections. It may be effective against common bacteria and viruses, including those causing respiratory tract infections.
Tips for a Healthier Version
While garlic fried rice is already a nutritious dish, here are some tips to make it even healthier:
Choose brown rice instead of white rice
Opt for brown rice instead of white rice to increase the fiber and nutrient content of the dish. Brown rice is a whole grain that contains more vitamins, minerals, and antioxidants compared to white rice.
Use minimal oil
Reduce the amount of oil used in the recipe to make the fried rice lighter. You can use a non-stick skillet or cooking spray to saute the garlic and vegetables without adding excessive oil.
Increase vegetable quantity
Load up on vegetables to make your garlic fried rice more nutritious. You can add additional vegetables like broccoli, bell peppers, or mushrooms for extra flavor and nutrients.
Opt for low-sodium soy sauce
Choose a low-sodium soy sauce to reduce your sodium intake. Regular soy sauce can be high in sodium, and opting for the low-sodium version can help keep your dish healthier.
Avoid excessive salt
Be mindful of the amount of salt you add to the garlic fried rice. Soy sauce already provides a salty flavor, so taste the dish before adding any additional salt.
Add lean protein like grilled chicken
To make your garlic fried rice a complete and balanced meal, add some lean protein like grilled chicken. This will increase the protein content of the dish and make it more filling.
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Variations to Try
Garlic fried rice is a versatile dish, and there are several variations you can try to add variety to your meals. Here are a few delicious variations:
Vegetarian garlic fried rice
Skip the scrambled eggs and add more vegetables like broccoli, mushrooms, and zucchini to make a vegetarian version of garlic fried rice.
Seafood garlic fried rice
Add shrimp, squid, or crab meat to your garlic fried rice for a seafood twist. The seafood adds a delicious flavor and makes the dish more satisfying.
Spicy garlic fried rice
If you like your food spicy, add some chili flakes or chopped red chilies to the garlic fried rice. This variation adds a fiery kick and enhances the overall flavor.
Pineapple garlic fried rice
For a tropical twist, add some diced pineapple to the garlic fried rice. The sweet and tangy pineapple pairs perfectly with the savory garlic flavor.
Shrimp and egg garlic fried rice
Combine two favorites by adding both shrimp and scrambled eggs to your garlic fried rice. This variation is rich in protein and bursting with flavors.
Serving Suggestions
Here are some serving suggestions to make your garlic fried rice even more enjoyable:
Pair with grilled meat or seafood
Serve your garlic fried rice alongside grilled meat or seafood of your choice. The combination of the flavorful rice and the grilled protein creates a satisfying and well-rounded meal.
Serve with a side of fresh vegetables
Balance the richness of the garlic fried rice by serving it with a side of fresh vegetables. A simple salad or steamed broccoli complements the dish well.
Enjoy with a fried egg on top
For an extra protein boost, top your garlic fried rice with a fried egg. The runny yolk adds richness and creaminess to the dish.
Top with crispy tofu or tempeh
If you prefer a vegetarian option, substitute meat with crispy tofu or tempeh. The crispy texture of tofu or tempeh adds a satisfying crunch to the garlic fried rice.
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Conclusion
Garlic fried rice is not only a delicious and flavorful dish but also a nutritious meal option. With its health benefits and versatile variations, it's a great choice for a satisfying and balanced meal. Experiment with different variations and serving options to find your favorite combination. Enjoy the flavorful and nutritious benefits of garlic in this delightful dish.
