Welcome to our detailed guide on preparing a delicious and healthy version of a beloved classic— Weight Watchers Fried Rice. This recipe offers a balanced take on traditional fried rice, using wholesome ingredients and clever cooking techniques to keep it low in SmartPoints while maintaining rich flavors and satisfying textures. Ideal for those following the Weight Watchers ( WW) program or anyone seeking a nutritious yet indulgent meal, this fried rice is easy to prepare and perfect for meal prep or a quick weeknight dinner.
Ingredients
For the Fried Rice:
2 cups cooked brown rice (preferably chilled; see tips on preparation below)
1 tablespoon olive oil (or non-stick cooking spray for fewer SmartPoints)
1 medium onion, finely chopped
2 cloves garlic, minced
1 cup frozen peas and carrots, thawed
1 bell pepper, diced (any color)
1 cup mushrooms, sliced
1 cup cooked chicken breast, diced (or tofu for a vegetarian version)
2 large eggs, lightly beaten
3 tablespoons low-sodium soy sauce or tamari (for a gluten-free option)
1 tablespoon rice vinegar
1 teaspoon sesame oil (optional, for additional flavor)
1/4 teaspoon ground black pepper
2 green onions, sliced (for garnish)
1/4 cup fresh cilantro, chopped (optional, for garnish)
Equipment Needed
Large skillet or wok
Cutting board
Chef’s knife
Measuring spoons
Spatula
Small bowl (for mixing eggs)
Serving dish
Preparation of Ingredients
Prepare the Rice: For the best texture, cook 2 cups of brown rice according to the package instructions. Allow the rice to cool to room temperature and then refrigerate it for at least a few hours or overnight. Chilling the rice helps it firm up, making it less likely to become mushy when stir-fried.
Chop Vegetables: Wash and prepare your vegetables. Finely chop 1 medium onion, mince 2 cloves of garlic, dice 1 bell pepper, and slice 1 cup of mushrooms. For a quick and convenient option, you can use pre-cut frozen peas and carrots.
Prepare Protein: If using chicken, ensure it’s cooked and diced into bite-sized pieces. Alternatively, if opting for tofu, press it to remove excess moisture, cut it into cubes, and pan-fry until golden and crispy.
Cooking Instructions
Heat the Skillet: Place a large skillet or wok over medium-high heat. Add 1 tablespoon of olive oil or a few sprays of non-stick cooking spray. Heat until the oil shimmers, indicating it’s ready for cooking.
Cook the Aromatics: Add 1 finely chopped onion to the skillet. Sauté for about 2-3 minutes, or until the onion becomes translucent and aromatic. Add 2 minced garlic cloves and continue cooking for an additional 1 minute, stirring frequently to avoid burning the garlic.
Stir-Fry Vegetables: Add 1 cup of frozen peas and carrots (thawed), 1 diced bell pepper, and 1 cup of sliced mushrooms to the skillet. Stir-fry the vegetables for about 5 minutes, or until they are tender and start to caramelize slightly.
Add Protein: Incorporate 1 cup of diced cooked chicken breast or tofu into the skillet. Stir well to combine with the vegetables. Cook for an additional 2-3 minutes, or until the protein is heated through.
Scramble the Eggs: Push the vegetable and protein mixture to one side of the skillet. Pour 2 beaten eggs into the empty side of the skillet. Scramble the eggs until fully cooked, and then mix them into the rest of the ingredients.
Add the Rice: Add the chilled 2 cups of cooked brown rice to the skillet. Break up any clumps and stir well to combine with the vegetables and protein.
Season the Rice: Pour 3 tablespoons of low-sodium soy sauce (or tamari) and 1 tablespoon of rice vinegar over the rice mixture. Stir to coat everything evenly. If using, add 1 teaspoon of sesame oil for extra flavor.
Season and Garnish: Season the mixture with 1/4 teaspoon of ground black pepper. Taste and adjust seasoning if necessary. Garnish with 2 sliced green onions and 1/4 cup of chopped fresh cilantro if desired.
Serve: Transfer the fried rice to a serving dish. Enjoy immediately while hot.
Nutritional Information
Serving Size: 1 cup
Calories: Approximately 200
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 80mg
Sodium: 450mg
Total Carbohydrates: 25g
Dietary Fiber: 3g
Net Carbohydrates: 22g
Protein: 14g
SmartPoints (WW Points)
For those adhering to the Weight Watchers program, this Weight Watchers Fried Rice is an excellent choice. The approximate SmartPoints value is 6 points per serving. This makes it a great option for those looking to maintain a balanced diet while enjoying a hearty and satisfying meal.
Tips and Variations
Vegetable Variations: Feel free to substitute or add other vegetables such as corn, baby corn, or spinach. These additions can provide extra flavor and nutritional benefits.
Protein Options: For a vegetarian or vegan twist, replace the chicken with tofu or tempeh. Ensure that any plant-based protein is well-seasoned and cooked to enhance its flavor and texture.
Spice It Up: Add a pinch of red pepper flakes or a splash of hot sauce if you prefer a spicier dish.
Make-Ahead: This dish is perfect for meal prepping. You can cook a larger batch and store it in the refrigerator for up to 4 days. It also freezes well; store in airtight containers for up to 2 months. Reheat thoroughly before serving.
Storage and Reheating
Storage: Allow the fried rice to cool completely before transferring to an airtight container. Store in the refrigerator for up to 4 days. For longer storage, freeze in portioned containers.
Reheating: Reheat in the microwave for 2-3 minutes, or until thoroughly heated. Alternatively, reheat in a skillet over medium heat, adding a splash of water or broth to prevent sticking and to help steam the rice back to its original texture.
Serving Suggestions
As a Main Course: Enjoy this fried rice as a main dish, perhaps accompanied by a simple green salad or steamed vegetables for a balanced meal.
As a Side Dish: It also makes a great side dish to complement grilled or roasted meats, seafood, or tofu dishes.
Conclusion
Our Weight Watchers Fried Rice offers a nutritious and flavorful alternative to traditional fried rice recipes. By using wholesome ingredients and smart cooking techniques, this dish remains low in SmartPoints while providing a satisfying and delicious meal. Whether you’re meal prepping, looking for a quick weeknight dinner, or simply want to enjoy a healthier take on a classic, this fried rice is sure to impress.
