A way to use leftovers, fresh ingredients and boiled rice, fried rice can be created many different ways. Traditionally, Chinese rice dishes were named after their main ingredients. Fried rice was so named because its main ingredient was fried chicken, although any fried meat could be used such as chicken, pork or shrimp. Fried rice dishes with vegetables and other ingredients is called subgum fried rice, or many varieties fried rice. According to Chinese food experts, fried rice can trace its roots back to the Yangzhou province. Adding fried rice to entrees or ordering fried rice in place of white rice is not a Chinese tradition, but rather a Western practice.
Variations
Most versions of fried rice include rice, onions and soy sauce, and many restaurants include fried meat, scrambled eggs, peas and carrots. The dish is not always fried, but the rice is cooked in oil. It is typically the meats, if included, that are fried. Basic fried rice is often intended to be served with an entree when ordered at a restaurant.
Nutrient Profile
According to the USDA National Nutrient Database, one cup of fried rice from a typical Chinese restaurant contains about 230 calories, 6.5g of protein, almost 45g of carbohydrates, 3g of fat and 1.5g of fiber. Other nutrients in fried rice include 123g of potassium and nearly 550g of sodium.
Macronutrients
One cup of fried rice does not contain high amounts of calories or fat. However, many restaurants serve more than one cup of fried rice with an entree. One pint of fried rice, which is two cups, will contain 500 calories. Of course, this is in addition to the calories in the entree, appetizers, drink and fortune cookie.
Fried rice also contains high amounts of carbohydrates, but carbohydrates are an important energy source. In fact, the brain only uses carbohydrates for energy, making carbohydrate intake necessary. The protein in fried rice provides the building blocks for many structures, functions and reactions in the body, making protein imperative, too.
Sodium
According to the American Heart Association, sodium intake should not exceed 1,500mg for cardiovascular health. This means one cup of fried rice provides more than one-third the sodium a person needs each day. Many Chinese dishes contain high amounts of sodium, so pair fried rice with low sodium dishes. These dishes are often designated on the menu. If you cannot tell which are low-sodium, ask before you order.
Increase Nutrient Density
With some planning, you can eat at Chinese restaurants and still stay close to the daily sodium recommendations. For example, order smaller portions of fried rice. Pair it with a low-sodium entree, such as one with a light sauce, lots of vegetables and no fried or breaded meats. By increasing vitamins and minerals with the vegetables and grilled meats, and lowering the calories and fat by limiting sauces and fried meats, you increase the nutrient density of a food.
Preparing foods at home also increases the nutrient density of a food because you control what ingredients are added. When making your own fried rice, use brown rice, which is a whole grain. Include colorful vegetables, such as peppers, carrots and green onions, to increase the vitamins and minerals in the dish. Use less oil than is called for in the recipe to lower calories and fat.
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