Introduction:
Zucchini Fried Rice is a fresh and flavorful alternative to traditional fried rice. Not only does it pack in more vegetables, but it also cuts back on calories without losing taste. Plus, because it’s quick to prepare, this dish works perfectly for both weeknight dinners and healthy meal prep. Furthermore, you can easily customize it with your favorite vegetables or proteins.
Ingredients:
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2 medium zucchinis, diced
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2 cups cooked rice (preferably cold, leftover rice)
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1 cup mixed vegetables (carrots, peas, corn)
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2 eggs, lightly beaten
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2 tbsp soy sauce (low sodium)
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1 tbsp sesame oil
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2 cloves garlic, minced
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1 small onion, diced
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1 tsp ginger, grated
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Salt and pepper to taste
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Chopped green onions for garnish
Instructions of Zucchini Fried Rice:
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First, heat sesame oil in a large skillet or wok over medium heat. Then, add garlic, ginger, and onion, sautéing for about 2 minutes until fragrant.
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Next, stir in the diced zucchini and cook for 3–4 minutes, allowing it to soften slightly while retaining a bit of crunch.
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After that, add the mixed vegetables and cook for another 2 minutes, stirring frequently.
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Push the vegetables to one side of the pan. At this point, pour the beaten eggs into the other side and scramble until cooked through.
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Now, add the cold rice, breaking up any clumps, and mix everything together.
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Drizzle in soy sauce, season with salt and pepper, and stir-fry for another 2–3 minutes until all ingredients are well combined.
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Finally, garnish with chopped green onions and serve immediately for the best flavor.
For more healthy zucchini recipes, try our Grilled Zucchini Salad or get inspired by Tasty’s Veggie Rice Bowls.
Benefits of Zucchini Fried Rice:
Zucchini Fried Rice offers a variety of health perks while still being delicious. First of all, zucchini is naturally low in calories yet high in vitamins A and C, which support immune health and skin glow. Moreover, replacing part of the rice with zucchini helps reduce carbohydrate intake without sacrificing flavor or satisfaction.
In addition, this dish is rich in fiber, which improves digestion and keeps you feeling full for longer. Because zucchini contains antioxidants like lutein and zeaxanthin, it also supports eye health. The mixed vegetables in the recipe add an extra boost of minerals, while the eggs provide protein for sustained energy.
Another advantage is its versatility. You can easily swap in brown rice for extra fiber or add tofu, chicken, or shrimp for more protein. Furthermore, it’s a quick meal that fits into busy lifestyles since it takes less than 20 minutes to prepare.
Finally, Zucchini Fried Rice is budget-friendly and perfect for meal prep. By using leftover rice and seasonal vegetables, you can save money while enjoying a nutrient-packed dish. Altogether, this recipe proves that healthy eating can be both simple and satisfying.