Healthy Duck Fried Rice Recipe
created by
Claire F. 05/07/2024
"Duck fried rice and duck & broccoli"
Ingredients
- 2 cups cooked brown rice
- 1 cup cooked duck, shredded
- 1 cup broccoli florets
- 1/2 cup carrots, diced
- 1/2 cup peas
- 2 cloves garlic, minced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon green onions, chopped (for garnish)
Instructions
- Heat sesame oil in a large skillet over medium heat (about 2 minutes).
- Add minced garlic and sauté for 1 minute until fragrant.
- Stir in the broccoli, carrots, and peas. Cook for 5-7 minutes until vegetables are tender.
- Add the shredded duck and cooked brown rice to the skillet. Mix well.
- Pour in the soy sauce and stir to combine. Cook for an additional 3-5 minutes until heated through.
- Garnish with chopped green onions before serving.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 25g |
| Carbohydrates | 45g |
| Fiber | 0g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Duck Fried Rice Recipe is rich in lean protein from duck, which helps keep you full and satisfied. The addition of fiber-rich vegetables like broccoli, carrots, and peas supports digestive health and aids in weight loss. This dish fits well into various diets, including Mediterranean and balanced eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of mixed greens for added fiber.
- Pair with a light herbal tea or infused water for hydration.
- Garnish with sesame seeds for extra crunch and nutrition.
Recipe Variations and Adjustments
healthy fried rice recipe
Use a mix of different vegetables like bell peppers and snap peas for variety.
broccoli stir fry recipe
Focus on broccoli as the main vegetable and add a sauce made from ginger and garlic.
fried broccoli recipe
Stir-fry broccoli with a splash of lemon juice and serve as a side dish.
FAQs About This Recipe
Can I use leftover rice for this recipe?
Yes, using leftover rice is perfect for fried rice as it helps prevent mushiness.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 3 days.
Can I make this dish vegetarian?
Yes, simply replace the duck with tofu or tempeh and use vegetable broth instead of soy sauce.
What can I add for extra flavor?
Consider adding a splash of rice vinegar or a sprinkle of chili flakes for a kick.
How can I make this dish spicier?
Add diced jalapeños or a dash of hot sauce during cooking for extra heat.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Duck Fried Rice Recipe for its perfect balance of flavor and nutrition. Packed with lean protein and colorful vegetables, it not only satisfies your taste buds but also supports your weight loss goals. The vibrant ingredients make it visually appealing, showcasing the effort you put into your meals. Plus, it's a convenient option for meal prep, allowing you to enjoy a delicious dish that feels indulgent while being healthy. Whether you're at home or on the go, this recipe is a fantastic choice for a nutritious meal.
Recipe created by Fitmate Coach; inspired by Claire F.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Duck fried rice and duck & broccoli"
"Good job Claire! Youre making amazing progress for the week."