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Kevin Curry

Fried Rice With Brussels Sprouts

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Fried Rice With Brussels Sprouts

Ingredients for 5 servings

* Optional Substitution Note

  • 1/2 lb Brussels sprouts, halved or quartered
  • 1 tablespoon avocado oil (or other oil with a high smoke point such as grapeseed, tigernut or coconut; if not olive oil)
  • pinches of sea salt & cracked pepper
  • 1 tablespoon olive oil
  • 1 tablespoon garlic, minced
  • 1/2 cup green onion, chopped
  • 2 teaspoons ginger, fresh or paste
  • 2 1/2 cups cooked brown rice
  • 2/3 cup colorful bell peppers, chopped
  • I used a combination of chopped red, yellow and orange bell peppers
  • 3 tablespoons low sodium soy sauce (or low sodium tamari)
  • 1/3 cup chopped cilantro
  • 1 1/2 teaspoons (toasted) sesame oil (or peanut oil) for fragrance
  • Garnish
  • fresh lime juice

STEPS

Step 1

If you do not have cooked rice, cook rice according to the instructions given.  Then allow it to cool to room temperature or place in the fridge.

Step 2

Set oven to 420F.

Step 3

In a large bowl, mix together cut Brussels sprouts, olive oil and sea salt & pepper.  Toss the sprouts so they are completely covered then dump them on a baking tray lined with parchment paper.  Bake for 15-20 minutes or until the edges are brown and crispy, and the sprouts are crisp-tender when pierced with a fork.

Step 4

Set a nonstick skillet on medium heat and once hot, add the olive oil, garlic and green onion.  Sauté for 2 to 3 minutes and be careful not to burn the garlic.

Step 5

Add in the room temperature, OR cold, cooked brown rice and cook in the skillet for 2 minutes. Then, add bell peppers and the roasted Brussels sprouts.  Fold everything together, then season with low-sodium soy sauce and chopped cilantro.

Step 6

Mix everything together and reduce the heat to low.  Drizzle sesame oil over the rice, gently fold and then serve.

Step 7

Enjoy with your choice of protein!  Here in this example, I enjoyed mine with grilled chicken breast seasoned with garlic, onion, thyme and sea salt & pepper.

Fried Rice With Brussels Sprouts

Kevin Curry


Prep 10min
Cook 30min
Total 40min

Category
Calories 216


  • 1/2 lb Brussels sprouts, halved or quartered
  • 1 tablespoon avocado oil (or other oil with a high smoke point such as grapeseed, tigernut or coconut; if not olive oil)
  • pinches of sea salt & cracked pepper
  • 1 tablespoon olive oil
  • 1 tablespoon garlic, minced
  • 1/2 cup green onion, chopped
  • 2 teaspoons ginger, fresh or paste
  • 2 1/2 cups cooked brown rice
  • 2/3 cup colorful bell peppers, chopped
  • I used a combination of chopped red, yellow and orange bell peppers
  • 3 tablespoons low sodium soy sauce (or low sodium tamari)
  • 1/3 cup chopped cilantro
  • 1 1/2 teaspoons (toasted) sesame oil (or peanut oil) for fragrance
  • Garnish
  • fresh lime juice

  1. If you do not have cooked rice, cook rice according to the instructions given.  Then allow it to cool to room temperature or place in the fridge.

  2. Set oven to 420F.

  3. In a large bowl, mix together cut Brussels sprouts, olive oil and sea salt & pepper.  Toss the sprouts so they are completely covered then dump them on a baking tray lined with parchment paper.  Bake for 15-20 minutes or until the edges are brown and crispy, and the sprouts are crisp-tender when pierced with a fork.

  4. Set a nonstick skillet on medium heat and once hot, add the olive oil, garlic and green onion.  Sauté for 2 to 3 minutes and be careful not to burn the garlic.

  5. Add in the room temperature, OR cold, cooked brown rice and cook in the skillet for 2 minutes. Then, add bell peppers and the roasted Brussels sprouts.  Fold everything together, then season with low-sodium soy sauce and chopped cilantro.

  6. Mix everything together and reduce the heat to low.  Drizzle sesame oil over the rice, gently fold and then serve.

  7. Enjoy with your choice of protein!  Here in this example, I enjoyed mine with grilled chicken breast seasoned with garlic, onion, thyme and sea salt & pepper.



Nutrition per serving

Calories216cal
Protein5g
Fats8g
Carbs30g
Fiber4g
Sugar2g
0
(Based on 0 reviews)

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Details

Prep 10min
Cook 30min
Total 40min

Nutrition per serving

Calories216cal
Protein5g
Fats8g
Carbs30g
Fiber4g
Sugar2g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!