How to make Lower Calorie Fried Rice that still tastes good.

Welcome back to Episode 2 of the lower calorie series. Today, we are covering fried rice, an absolute gem of a dish. First, we'll make the restaurant-style version to establish a baseline of calories and more importantly understand the underlying techniques of how it's made, then we'll analyze where we can make lower-calorie substitutions while maintaining the highest level of taste adherence to the original version.

Links & Stuff
► SOURCES

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► Useful Kitchen Gear
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MISC. DETAILS
Music: Provided by Epidemic Sound
Filmed on: Sony a6600 & Sony A6400 w/ Sigma 16mm F1.4
Voice recorded on Zoom H4n with Behringer Mic
Edited in: Premiere Pro #FriedRice

Affiliate Disclosure:

Episode Premise: (0:00)
A Thank You: (0:30)
Restaurant Style Fried Rice: (1:00)
Calorie Breakdown - Restaurant Style: (3:02)
Lower calorie substitutions: (3:32)
Step by step recipe - Low cal: (6:41)
Calorie Breakdown - Low cal: (10:03)
Side by side - Calorie Breakdown: (10:17)
Taste Test: (10:30)
The difference in textures: (11:15)

[kieranmiles]

Just wanted to say I really appreciate how you subdivide your videos into distinct timestamped sections. Very useful and considerate.

[Bigbahlsen]

My main way to reduce calories for this dish (and some other) is to play with the vegetables ratio, I just load it with carrots and mushrooms, peas also.

[eirikfalck]

You should have a "per 100g" calorie count in addition to the serving count as each serving probably isn't the same each time and it makes it easier to compare to other foods.

[wooof.]

Left over rice is the best for fried rice! Especially jasmine rice. You won't get the same results with brown rice

[ChineseCookingDemystified]

The real genius of the low cal version (and correct me if I'm wrong here?)... looks like Basmati rice, yeah? Definitely a rice that takes moisture *super* elegantly.

Also, someone we knew directed us here (for obvious reasons I guess lol), and I just have to say... we are of the same mind when it comes to that Adam Ragusea deep frying video. While I generally like Adam's stuff, I was aching to make a response to that - I had half a mind to make a video on "why deep frying at home is a GOOD idea". Simultaneously happy and disappointed that you beat me to it ;)

[faychen]

My family has never planned to make fried rice. We usually just end up with fried rice because there's leftover rice and some random ingredients in the fridge. Nobody measured anything. But I LOVE how you broke it down and even measured out the ingredients so many others can enjoy it too!

[L.Lagrange]

As somebody who has counted calories for nearly 8 years I'm really enjoying this series. You are speaking my language hah

[ikutoisahobo]

We're loving it! Like a Babish, Kenji, Ragusea mashup but I don't want to discredit your own creativity and talent by mentioning those creators. Just want to praise you on the same level as the best of the best. Keep it up, I'm frikkin loving the channel.

[conniheni]

I LOVE that you use metric measurements
The amount if time I have spent googling cups and teaspoons is ridiculous

[TRAMNITTSU]

Dang this guy doesn’t even have 100k subs?! This is like millions of subs level content!

[bliuser]

as a chinese person- i showed this to my grandpa he said “i dont know what he saying but i see rice so i agree”

[ItzSizz]

BRO THE CHANNEL GROWTH IS NUTS LETS GO! Also if you got any cool ideas for low carb recipes in the future you should show us some!

[xTechnoWOW]

Love how well-researched and methodical your videos are, really sets your channel apart!

[kylen]

I made cauliflower “rice” for the first time a few weeks ago and I must say, as calorie savings vs taste go....this is by far my favorite

[VierfachLP]

We always cook rice the day before with a lot of water like the lo cal version. That way the rice becomes dryer and is still low cal. also marinade the chicken on the day before as a comperison

[KenderBard]

Just wanted to reach out and thank you wholeheartedly for your Lower Calorie series. I'm on a CICO diet and this is a godsend for still getting my favorite foods in more than miniscule portions.

[MichaelJohnson-vieh]

I like how "making lower calorie substitutions" more than "sad abstinence" is your style. I've got folks pushing pre made low carb meal programs at me. I totally cook most of my food from scratch and want to lose 20 lbs by making it myself just less noodles, rice, potatoes, sugar, more veggies and watch portion size. Is this how you did your weight loss?

[sbo]

Just want to say I value your channel so much. I am on a (slow) weight loss journey and I have realised that restriction and banning my favourite foods does the opposite for me so finding ways to adapt my loved foods has become a way of life and I'm so glad I've found videos focusing exactly on this topic. I'm surprised how many high cal things in some dishes can be subbed or even omitted and the end product still tastes so good.

[MrDewenBean]

While Chinese Cooking Demystified is a great channel, I recommend Adam Liaw's fried rice recipe, specifically YangZhou /Young Chow

[digiornos]

Glad to hear your channel is growing more and support has been great! The quality of your videos are always top notch and the time and effort you put it really always pays off!