Protein-Packed Breakfast Fried Rice
This Protein-Packed Breakfast Fried Rice is a nutritious and satisfying morning meal inspired by the traditional Xi-fan from Northern China, known for its delightful combination of grains and toppings. This easy-to-make dish features brown rice, turkey bacon, and a colorful medley of vegetables, all bound together with fluffy egg whites. Perfect for fueling an active lifestyle, this breakfast provides a balance of carbs, protein, and fiber to keep you energized through your morning workout. Feel free to customize with your choice of veggies and spices for a personalized breakfast treat!
2
Servings
175
Calories
7
Ingredients
Ingredients
Brown rice (varieties may include green split peas, whole green lentils, barley flakes, and pearl barley)
1 cup (cooked)
Turkey bacon
2 slices (cooked and chopped)
Frozen peas and carrots
1/3 cup (defrosted or any fresh or frozen veggie)
Egg white
1/4 cup (or two whole eggs)
Garlic powder
to taste
Pepper
to taste
Non-fat cooking spray
as needed
Instructions
1
Spray a non-stick skillet with non-fat cooking spray and heat over high heat.
2
Add the cooked brown rice, chopped turkey bacon, and the defrosted peas and carrots to the skillet, stirring to combine. Sauté for 3-4 minutes until heated through.
3
Lower the heat to medium and create a small well in the center of the rice mixture. Pour the egg whites (or whole eggs) into the well and allow them to cook for about 1 minute.
4
Gently stir the egg into the rice mixture, cooking until the egg is fully set and incorporated, about 2-3 minutes.
5
Season the mixture with garlic powder and pepper to taste. Stir everything together thoroughly.
6
Serve hot, optional garnished with additional vegetables or herbs of your choice.
Nutrition Information
4g
Fat
22.5g
Carbs
15g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Protein-Packed Breakfast Fried Rice?
It is a nutritious and satisfying morning meal inspired by Northern Chinese Xi-fan, featuring brown rice, turkey bacon, vegetables, and egg whites.
How much protein is in one serving?
Each serving contains 15 grams of protein.
How many calories are in this recipe?
There are 175 calories per serving.
Can I use whole eggs instead of egg whites?
Yes, you can substitute the 1/4 cup of egg whites with two whole eggs.
What type of rice should I use?
Cooked brown rice is recommended, though varieties including barley or lentils can also be used.
Is this recipe suitable for meal prep?
Yes, it is a quick meal that can be prepared in advance and reheated for a busy morning.
What vegetables are included in this recipe?
The recipe calls for a 1/3 cup of frozen peas and carrots, but any fresh or frozen veggies can be used.
How do I cook the eggs in the rice?
Lower the heat to medium, create a well in the center of the rice, pour in the eggs, and cook for 1 minute before stirring.
What is the total carbohydrate content per serving?
One serving contains 22.5 grams of carbohydrates.
Is this recipe low in fat?
Yes, it contains only 4 grams of fat per serving.
How many servings does this recipe make?
This recipe is designed to make 2 servings.
What seasoning is used?
The dish is seasoned with garlic powder and pepper to taste.
Can I make this dish vegetarian?
Yes, simply omit the turkey bacon or replace it with a plant-based alternative.
What is the cultural inspiration for this dish?
The recipe is inspired by the traditional Xi-fan from Northern China.
Do I need to use oil?
The recipe uses non-fat cooking spray to keep it light and healthy.
How long does it take to saute the rice and bacon?
Saute the rice, bacon, and vegetables for 3-4 minutes until heated through.
Can I add extra garnishes?
Yes, you can garnish with additional herbs or vegetables of your choice.
What equipment is needed?
A non-stick skillet is the primary equipment needed for this recipe.
Should the rice be pre-cooked?
Yes, use 1 cup of already cooked brown rice.
How do I prepare the turkey bacon?
The turkey bacon should be cooked and chopped before adding it to the skillet.
Is this recipe good for athletes?
Yes, it provides a balance of carbs, protein, and fiber, making it excellent workout fuel.
Can I use fresh peas instead of frozen?
Yes, any fresh or frozen vegetables work well in this fried rice.
How do I ensure the egg is fully incorporated?
Gently stir the egg into the rice mixture after it has set for a minute, cooking for 2-3 more minutes.
What is the cooking temperature for the rice?
Start with high heat for the initial saute, then lower to medium heat for the eggs.
Does this recipe contain fiber?
While the exact fiber count isn't listed, the use of brown rice and vegetables provides a natural source of fiber.
Is this recipe easy for beginners?
Yes, it is tagged as an easy recipe and a quick meal.
Can I substitute the garlic powder?
Yes, you can use fresh minced garlic or other spices to personalize the flavor.
What is the texture of the dish?
The dish features fluffy egg whites bound with grains and a colorful medley of vegetables.
How do I defrost the peas and carrots?
You can defrost them in the microwave or under warm water before adding to the skillet.
Can I make this spicy?
Yes, feel free to customize the spice level with your choice of peppers or hot sauce.