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Egg White “Fried” Rice

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The Recipe

This is one of my favorite recipes. I eat this all the time! A lot of people don’t think about adding egg whites to rice, but the combination is amazing. You can add all types of veggie combos to this spice palette as well. It goes great with snap peas, bell peppers, edamame, broccoli, etc. Try this, you will not be disappointed.

Recipe Notes and Tips

1. You can use any type of rice you want for this recipe. White and “sushi” rice create a great sticky and starchy texture that I enjoy. Wild rice has a tougher texture.

2. If you want to kick up the flavor and caloric burn, use fresh vegetables. I only use fresh veggies with this meal and I assure you it does make a difference. Of course, I realize not everyone has time for that. This meal was designed for ease and simplicity, but that doesn’t mean it can’t be upgraded in sophistication and flavor. You can easily change the white rice to wild rice and swap the peas for edamame and you will have a completely different meal.

3. I am not carbphobic or think “white” anything is evil. White rice is generally easier to digest and hinders less nutrient uptake than brown rice. Glycemic changes are minimal with mixed meals. Take home point, choose your rice for taste and how it works with your digestive system.

4. If you are vegetarian, this dish provides a lot of protein and variety in one meal. In fact, it is featured in the Vegetarian/Vegan Cookbook collection.

Ingredients in Grams/Ounces:
95 g White Rice
42 g Light “Butter”
18 g Garlic Cloves, Chopped
128 g Carrots (Small Diced, Frozen)
145 g Green Peas (Frozen)
3 Large Egg Whites
1 tsp Onion Powder
1 tsp Salt
1/2 tsp Pepper

Ingredients in Cups/Spoons:
1/2 cup White Rice
3 tbsp Light “Butter”
2 Garlic Cloves, Chopped
1 cup Carrots (Small Diced, Frozen)
1 cup Green Peas (Frozen)
3 Large Egg Whites
1 tsp Onion Powder
1 tsp Salt
1/2 tsp Pepper

Directions:
1. Prepare rice as directed on package, omitting any salt or butter. Set aside and keep warm. Works best if rice is a tad on the soft/sticky side.
2. In a large skillet, melt 1/2 of the butter with minced garlic on medium low heat. After 2 minutes, add in carrots. Cover and let cook/simmer for 5-6 minutes.
3. Remove cover and add the remaining butter, peas, onion powder, salt, and pepper. Cook for 2 more minutes.
4. Add rice and egg whites. Keep moving and mixing the food in the skillet until the egg is cooked. Serve warm.

Yields 2 Servings

Serving: Calories- 358.54, Protein- 13.99 g, Fat- 9.36 g, Carbs- 54.58 g, Fiber- 7.11 g, Sodium- 1417.18 mg
Entire Recipe: Calories- 717.08, Protein- 27.98 g, Fat- 18.72 g, Carbs- 109.17 g, Fiber- 14.21 g, Sodium- 2834.37 mg

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10 comments

  1. Sharae
    March 8, 2011 at 1:30 am

    Yum Yum indeed! I have a mainteance day tomorrow and this is perfect for it. Can I add an extra egg white for a bit more protein? Can I use full egg whites instead of butter? You must hate me, I am changing the whole recipe! I love the idea!

    • Leigh Peele
      March 8, 2011 at 1:32 am

      You can add more egg white, but the more you add it will change the texture. Also, you can make egg whites and mix them in, already cooked. This is great for getting ideas rollings.

      As for the butter, yes you can use yolk, it just want have as much flavor to it. The butter with the garlic really adds the kick. If you have the calories, you can add a little of both too.

      Play around with it. No recipe is wrong, as long as it tastes good.

  2. Jen
    March 8, 2011 at 1:39 am

    Already tried this one and can say it get my thumbs up.

  3. Kat
    March 8, 2011 at 2:32 am

    I have been making a similar dish using full eggs. Do you recommened not using the yolk for a reason? It’s a DELICIOUS dish and you have just given me more ideas for flavoring it up!

    • Leigh Peele
      March 8, 2011 at 3:07 am

      Nope, nothing wrong with a yolk. It just changes the flavor profile. I love butter. Give me butter with garlic, and I am even happy. To keep the calories lower, I trade out the yolk for the butter. Simple as that.

      Yolk is great, I just like butter better 😉

  4. Steve B
    March 8, 2011 at 9:22 am

    This is damn good….just sayin

  5. Mimi Honeycutt
    March 8, 2011 at 12:34 pm

    That looks so good! Haha, I love tossing out that white rice vs. brown rice study when people snark about the nutritional voidness of white rice. You opened my eyes with that one. What is your opinion on normal pasta vs. whole wheat or “alternative” pasta like spelt/kamut/corn? For people without gluten intolerences, of course.

    Quick question: whatever happened to the Desserts cookbook? I never got to download it and always wanted to.

  6. John
    March 8, 2011 at 2:35 pm

    Leigh,

    Love your blog, but you’re really late to the game of eggs with rice. The Peruvians have been doing this for hundreds of years. Look up a dish called chaufa.

    • Leigh Peele
      March 8, 2011 at 4:04 pm

      In case you aren’t being sarcastic, I don’t think I created eggs and rice, as a combo. It is a knock off of Egg Fried Rice I have eaten since youth. I just never thought to do it with egg whites only, myself.

  7. Lyvvie
    March 8, 2011 at 5:29 pm

    I do something like this, but I make a thin omlette then use it like a tortilla and wrap the veggie-rice inside it. I top it with a spicy ketchup. It’s a Japanese recipe called Omurice

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