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The Tastiest Green Bean Fried Rice

 

By Amy Gorin, MS, RDN

Green Bean Fried Rice is a simple fried rice recipe featuring a flavor-filled almond teriyaki sauce. It's packed with veggies and cooks in just 15 minutes!

 

Craving Chinese takeout but don’t want all the sodium that comes with it? I’ve got you covered. This tasty fried rice recipe is made with fiber-filled brown rice, nutrient-rich green beans, and anti-inflammatory spices and toppings.

 

You’ll love how easy it is to whip up. The best part? You can adjust the recipe based on your preferences and dietary restrictions. Ready to learn how to make a better-for-you version green bean fried rice? Let’s fork into it.

 

Looking for healthy fried rice? This healthy Chinese dinner recipe is one of the tastiest green bean fried rice recipes you'll ever cook up.

Green bean fried rice ingredients

 

Thankfully, the ingredient list for fried rice with green beans is super simple. You might already have many of these foods on hand—and what you don't have, you can easily find at the grocery store. Here's an overview of everything you'll need to make this easy meal: 

 

Brown rice: This is a key ingredient in fried rice! I used brown rice instead of traditional white rice for its extra fiber and nutrients. Plus, I love the nutty flavor it brings to the dish.

 

Onion: This nutrient-packed veggie provides extra savory flavor, in addition to allicin—an antioxidant that boasts anti-inflammatory properties.

 

Green beans: You’ll need one package of frozen green beans to bring this recipe together. Simply cook them following the package instructions. Green beans are a good source of vitamin C, vitamin A, and the B vitamin folate. 

 

Almonds: Add a couple of Tablespoons of slivered almonds to this fried rice for crunch. The nuts provide plant-based protein, fiber, and healthy fat.

 

Teriyaki sauce: Here's an ingredient that provides that salty taste we all crave in fried rice. Use a reduced-sodium version to lower the amount of sodium in the meal.

 

Almond butter: I mixed in this healthy fat to bring more flavor to the rice's sauce. Just like the almond slices, almond butter is a source of protein, fiber, and healthy fats that are good for the heart and help keep you full.

 

Garlic: Like onions, garlic provides disease-fighting antioxidants that may help lower inflammation. Plus, the herb brings a flavor boost to any meal.

 

Cayenne pepper: A pinch of cayenne pepper is all you need to bring a little heat to the recipe.

 

Eggs: You'll top each green bean fried rice bowl with a protein-packed fried egg. Make the dish vegan by replacing the eggs with tofu or edamame, or an egg replacement such as JUST Egg or Neat Egg.

 

Looking for healthy fried rice? This healthy Chinese dinner recipe is one of the tastiest green bean fried rice recipes you'll ever cook up.

How to make healthier 'fried' rice

 

Traditional fried rice tends to be very high in sodium and is often made with excessive amounts of oil. But don't fret. You can certainly enjoy a healthier fried rice. Here’s what I did to make this green bean fried rice just as tasty as the restaurant version—but a whole lot healthier:

 

Saute the veggies in water. The secret to this recipe is that the rice isn’t really fried. Rather than using oil to cook the onions, I used a thin layer of water. This helps lower the amount of fat and calories in the recipe. Don't worry: The spices make up for any lost flavor you would get from using oil.

 

Use low-sodium teriyaki sauce. Fried rice is typically made with soy sauce or teriyaki sauce, both of which are very high in sodium. Keep low-sodium teriyaki sauce on hand so you can make a lower-sodium version when a craving hits. If you're a gluten-free eater like me, simply shop for a gluten-free teriyaki sauce, which is made with tamari instead of soy sauce.

 

Opt for brown rice. Compared to white rice, brown rice is higher in fiber. Fiber is essential for proper digestion and heart health—and it also helps keep you satiated. Feeling full means less snacking!

 

Add tons of veggies. I used green beans and onions in this fried rice. But so many veggies would pair perfectly, too. Also feel free to add in broccoli, bok choy, bell peppers, cauliflower, peas, or cabbage.

 

Mix in healthy fats. Not only do the almonds and almond butter add texture, they also bring unsaturated fats to the recipe. And these healthy fats may help reduce the risk of heart disease.

Step-by-step instructions

 

This fried rice recipe is as easy as it gets! First, you’ll cook the rice and green beans according to the package directions. Set them aside until you're ready to mix them in with the rest of the ingredients.

 

Next, in a large non-stick pan, you'll sauté the onion pieces in a thin layer of water. When the onions become translucent, it's time to add in the sliced almonds and teriyaki sauce. Add more water, as needed. When the water begins to absorb, you'll mix in the green beans and almond butter.

 

Now, it’s time to add the cooked rice to the pan! Fold in the rice, mixing in the garlic and cayenne pepper. Meanwhile, spray a medium nonstick pan with cooking oil spray, and fry the eggs.

 

To serve, divide the vegetable and rice mixture into four bowls, topping each bowl with a fried egg. You’ll get four servings out of this recipe—and one easy, delicious meal.

 

Looking for healthy fried rice? This healthy Chinese dinner recipe is one of the tastiest green bean fried rice recipes you'll ever cook up.

Nutrition of green bean fried rice

 

 

This delicious green bean fried rice has plenty to offer when it comes to nutrition! Here’s an overview of the nutrients you’ll get from one serving, including the daily values (DVs):

 

● Calories: 350

● Fat: 17 g (22% DV)

● Saturated fat: 3 g (2% DV)

● Carbs: 37 g (13% DV)

● Fiber: 6 g (21% DV)

● Sugar: 5 g

● Protein: 15 g (30% DV)

● Sodium: 270 mg (12% DV)

● Cholesterol: 185 g (62% DV)

 

Looking for healthy fried rice? This healthy Chinese dinner recipe is one of the tastiest green bean fried rice recipes you'll ever cook up.

Recipe FAQ

 

How can you make this recipe gluten free? Most of the ingredients in this recipe are naturally gluten free, with the exception of the teriyaki sauce. Traditional teriyaki sauce uses soy sauce, which contains gluten. When purchasing teriyaki sauce, simply look for a brand that's labeled as gluten free. Gluten-free teriyaki sauce typically uses tamari as an ingredient instead of soy sauce.

 

How do you freeze this recipe? Let the fried rice cool after making it. Then, place it in a freezer-safe container or bag. I recommend separating out the fried rice into individual portions to make them easier to reheat. Label the containers with the date, store it in the freezer, and enjoy within three months.

 

Is fried rice a healthy option? It depends! Most fried rice dishes that you can order at restaurants are full of salt, sugar, and unhealthy fats. By making the dish from scratch, you control the ingredients that you use. My better-for-you green bean fried rice doesn't use any oil and features lower-sodium teriyaki sauce. Plus, it provides healthy fats and plant-based protein from the almonds and almond butter.

Plant-based tweaks

 

Wondering how to make fried rice vegan? All you need to do is make a couple of tweaks. To make this recipe vegan, simply remove the eggs from the recipe. To keep the dish protein-packed, serve the green bean fried rice alongside a plant-based egg substitute such as JUST Egg or tofu—or mix edamame into the dish!

 

Looking for healthy fried rice? This healthy Chinese dinner recipe is one of the tastiest green bean fried rice recipes you'll ever cook up.

More healthy rice recipes

 

Did you love this veggie-packed fried rice? Take a look at my other healthy rice recipes:

 

Healthy Veg Fried Rice

Creamy Rice with Parsnips, Onion, and Pepper

● Vegetarian Rice Bowl

 

This green bean fried rice is absolutely delicious, and it’s packed with nutrition. I hope you love it as much as I do. Make it your own by adding your favorite spices and seasonings, or by cooking it with different seasonal veggies. Give it a try and let me know what you think!

 

This blog post was updated in November 2021.

 

Looking for healthy fried rice? This healthy Chinese dinner recipe is one of the tastiest green bean fried rice recipes you'll ever cook up.

 

I'd love to hear from you! Let me know if you make this green bean fried rice recipe. 

 

Comment below, or tag @amydgorin on Instagram and Pinterest and @amygorin on Twitter and Facebook.

 

Green Bean Fried Rice

Green Bean Fried Rice

Yield: 4 servings
Author:
Prep time: 5 MinCook time: 10 MinTotal time: 15 Min
This fried rice is just as tasty as the restaurant version but a whole lot healthier!

Ingredients

Instructions

Nutrition Facts

Calories

350

Fat (grams)

17

Sat. Fat (grams)

3

Carbs (grams)

37

Fiber (grams)

6

Sugar (grams)

5

Protein (grams)

15

Sodium (milligrams)

270

Cholesterol (grams)

185
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vegetarian,pescatarian,plant based,mediterranean diet,heart health friendly,lunch,dinner,high fat,high protein,pre workout,post workout,low sugar,diabetes friendly,low cholesterol,low sodium
american,chinese,thai,asian

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