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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 never thought about adding egg whites to rice, but the combination is amazing. You can add all types of veggie combos to this spice palette too. This can work with snap peas, peppers, edemame, 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. More wild rices will provide a tougher texture.

2. If you want to kick up the flavor and caloric burn, use fresh veggies. I personally only use fresh with this meal and it does make a difference. Of course, I realize not everyone has time for that. This meal was made in mind for ease and simplicity, but that doesn’t mean it can’t be upgraded in sophistication and flavor. You could easy change it to wild rice, swap the peas for edemame, and 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 best.

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


95 g white rice
42 g light “butter”
18 g garlic cloves, chopped
128 g carrots (small dice, frozen)
145 g green peas (frozen)
3 large egg whites
1 tsp onion powder
1 tsp salt
1/2 tsp pepper


1/2 cup white rice
3 tbsp light “butter”
2 garlic cloves, chopped
1 cup carrots (small dice, frozen)
1 cup green peas (frozen)
3 large egg whites
1 tsp onion powder
1 tsp salt
1/2 tsp pepper

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, heat up 1/2 of the butter with minced garlic on medium-low. After two 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 the egg whites. Keep moving and mixing the food around until all 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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