Can't eat fried rice to lose weight? No, these four 'methods' make fried rice nutritious and delicious!

Speaking of fried rice, you may think of fried rice in restaurants or roadside fast food restaurants, so you can handle a meal casually. Indeed, living in such a fast pace of life, it is understandable to think so, but no matter what kind of fried rice, it is nothing more than white rice as the main ingredient, with a little other auxiliary ingredients, cooked with a lot of oil a kind of food.

Text/Enjoy every moment with health

Even so, fried rice must be useless in your eyes? In fact, it is not. Although fried rice has many shortcomings, we can make appropriate improvements; after all, there are no absolute advantages and disadvantages in this world, such as cooking methods or the choice of seasonings. Let’s take a look at the current fried rice. What a disadvantage.

The first is that fried rice requires repeated heating of the rice, which leads to a greater loss of vitamins. Under normal circumstances, many people will use overnight white rice to make fried rice. The content of vitamin B group in refined white rice is not high. After storage and reheating, vitamin B group will be lost.

The second is that after the fried rice is aged and regenerated, it will be more difficult to digest. After some starch is aged and regenerated, the digestion and absorption speed will also slow down. In this case, for some people with weak gastrointestinal function, fried rice is not a wise choice.

The third one can be said to be a common problem of fried rice. Generally, the oil is high, the salt is high, and there are few side dishes. In order to make fried rice with distinct grains and full of fragrance, oil is an indispensable auxiliary material. Such as fried rice with eggs, some people will put oil to scramble the eggs first, and then put oil to fry the rice. At this time, the whole fried rice will have a lot of oil, and the ingredients themselves have high fat content, making them greasy. that's it.

Regarding the high salt content, you must have tried fried rice with soy sauce, fried rice with sauerkraut, fried rice with spicy cabbage, etc. If you think it is salty, it means that the salt content is not low. As for the side dishes, except Yangzhou fried rice uses more kinds of side dishes, there are not too many types and quantities of side dishes for other fried rice. If you choose this kind of fried rice as a meal, your body needs vegetables and protein intake. There are deficiencies.

Knowing the shortcomings of fried rice, we will make improvements next, so that fried rice is not only nutritious, but also delicious!

The first method: increase the types and quantities of side dishes.

As mentioned above, except for Yangzhou fried rice, other fried rice has few side dishes. If we improve at this time, we can increase the types and quantities of side dishes.

Specific method: When making fried rice, the proportion of side dishes should be greater than that of rice, that is to say, if 200 grams of rice is used, the weight of side dishes should be greater than 200 grams. Choose hard vegetables, such as carrots, bean sprouts, celery, bamboo shoots, cucumbers, green beans, sweet corn kernels, onions, etc., which can be used as side dishes for fried rice.

In order to increase the satiety and nutritional value of fried rice, fresh high-protein ingredients such as eggs, meat, fish, shrimp, and chicken can be used to increase it. You can also add an appropriate amount of soy products, such as dried tofu, which is not only rich in high-quality protein, but also more convenient to operate than meat.

In addition, chopped nuts, mushrooms, etc. can enrich the aroma of fried rice. Add some chopped walnuts, sesame seeds, peanuts, etc. to the fried rice. In addition to enhancing the aroma of the fried rice, you can also take in unsaturated fatty acids and dietary fiber. As for mushrooms and fungi, adding them to fried rice will not only be rich in dietary fiber, but also increase the overall flavor of fried rice and reduce the amount of salt used.

The second method: choose rice with miscellaneous grains and adjust the ratio of rice to water.

Studies have shown that the nutritional value of white rice is much lower than that of multi-grain rice, and it tastes a bit loose in taste. Therefore, multi-grain rice with a little raw residue is more suitable for fried rice. You can choose brown rice, quinoa, millet, oat rice, red rice and other multigrain rice, which are very suitable for fried rice.

It is worth noting that if you do not want to use overnight rice, but fresh rice for fried rice, the amount of water can be appropriately reduced by about 10% to 15%. If you put a little too much water when cooking, you can turn it in the microwave for a while without covering it, let the excess water evaporate, and then fry the rice.

The third method: reduce the amount of oil and salt.

In terms of oil reduction, you can choose a non-stick pan, just apply a little oil on the bottom of the pan, do not choose side dishes with too high fat content, such as bacon, sausage, Cantonese-style sausage, etc., and only put oil once when making egg fried rice.

In terms of salt reduction, you can use spices to increase the flavor of fried rice, such as pepper, black pepper, parsley, five-spice powder, curry powder, a little chili powder, etc., not only can increase the flavor of fried rice, but also reduce the amount of salt; it is worth noting Yes, do not choose meat products such as bacon, ham, ham sausage as side dishes, it is better to choose fresh meat to make fried rice and reduce the amount of nitrite.

The fourth method: eat with light dishes.

If conditions permit, it is also excellent to make a bowl of vegetable soup with a large amount of vegetables, with a little salt or even no salt, or a dish of cold salad with vinegar to increase the amount of vegetables consumed in a meal .

In this way, fried rice, which is useless in your eyes, has also become a nutritious, healthy and delicious weight loss meal through proper adjustment and improvement. Friends who like to eat fried rice and are trying to lose weight no longer have to worry about high oil and salt and choose to eat fried rice.