Wednesday, April 18, 2012

Healthy Edamame Fried Rice

I am such a huge fan of Chinese food! I could stuff myself with it, wait an hour, and stuff myself again. Orange chicken or sweet and sour chicken are my favorites, but it's just not the same unless you've got a big helping of fried rice on the side. Now, all these delicious foods from our neighbors on the other side of the world don't exactly help out around the midsection. At a popular Chinese fast food place, there are almost 500 calories in JUST the serving of fried rice you're given! You might be saying to yourself, "Oh but it's so good! It's totally worth it!" NEGATIVE, GHOSTRIDER!

After spending an hour busting my hump at the gym in hopes of a Beyonce-esque body (for those of us with hips that don't lie...Shakira, anyone?), the last thing I want to do is ruin it on one serving of delicious but unhealthy rice.  But sometimes our tastebuds want what they what are we to do?

Enter Skinny Taste

Have I mentioned before how much I LOVE Gina's website? I'm completely obsessed with it and 80% of my meals are from here.  She recently posted a recipe for Asian Edamame Fried Rice. I knew instantly I had to try it, especially after seeing that a cup of it is only about 200 calories. WIN! She swapped out the bleached white rice for it's healthier brown cousin and used mostly egg whites as well as a good oil option, substituted light soy sauce, and of course, the fiber and protein-packed edamame!
Please excuse my gross post-workout look!
I made it last night and Taylor and I both scarfed it down! Okay, so Taylor scarfed, I used chopsticks because a) who doesn't love using chopsticks and b) it make me eat slower, which is something I've always had a problem with. By the time I was done with my bowl, Taylor had eaten 2 and the whole pan was gone. So much for leftovers for my lunch! Curse him and his fast metabolism!

Edamame Fried Rice 
Servings: 6 • Size: just under 1 cup • Old Points: 4 pt • Points+: 5 pt
Calories: 202 • Fat: 5.8 g • Protein: 8.6 g • Carb: 28.5 g • Fiber: 4.3 g • Sugar: 1.1 g
Sodium: 244.1 mg (without salt)


3 cups cooked brown rice
2 egg whites, scrambled
1 whole egg, scrambled 
1 tbsp Smart Balance oil
1/2 onion, chopped
2 cloves garlic, diced 
5 scallions, chopped, whites and greens separated
1/2 cup shredded carrots
cooking spray
1 cup ready-to-eat shelled edamame (I could only find the steamer bags, so I just shelled them myself)
2 tbsp low sodium soy sauce (Taylor added a bit more to his, but I didn't think it needed it)
salt and fresh pepper to taste

ALMOST a full cup - I was a tad short.


Whisk eggs and egg whites, season with salt and pepper. In a hot wok (or large skillet, like I used), spray a little oil and cook the eggs. When cooked, remove from pan and set aside.Let the wok get really hot. Add oil and cook onions, scallion whites, carrots and garlic for about 60 seconds, careful not to burn. 

Add brown rice and stir well a few minutes to heat through. Add cooked egg along with soy sauce, scallion greens and edamame, mixing well for about 3-4 minutes.  

This will definitely be making a repeat visit at my house!
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  1. I will try it. I have never had endamame.

  2. Oh man - staring this post! I LOVE chinese and haven't had it in soo long because I know it's not the healthiest. So this recipe is super exciting!!