gluten free diet

By Mary Frances Pickett


Gluten Free Fried Brown Rice Recipe

If you enjoy a good fried rice recipe, this one is for you. Using brown rice makes it so much easier to get more nutrients in your diet. You’ll add plenty of veggies to keep it healthy, too.

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Fried Brown Rice is one of our favorite meals right now, and luckily for me it’s super easy and fast. “How,” you ask, “is any recipe with brown rice quick?” Well, if you want your fried rice to turn out as something other than a gluey mess, you’ll use chilled rice. Since it only takes about ten seconds to locate leftover brown rice in our refrigerator, I can have this meal on the table in well under thirty minutes.

“Why,” you ask, “would I have leftover brown rice in my refrigerator?” This is a very sensible question, and I’m glad you asked. We have leftover brown rice in our refrigerator because it is a great staple carb if you’re on a gluten free diet. First, brown rice is inexpensive, which is a plus now that you’re spending more on other gluten free foods. Second, brown rice has dietary fiber which may be sorely lacking in your diet now that most whole grain cereals and bread are out.

We usually make one big pot of brown rice each week (nine to ten cups in our rice cooker) and then use it in several recipes during the week. For example, the first night we might use five cups in the "Eggplant Florentine Casserole Recipe", and then use the rest later in the week for Fried Brown Rice or Roasted Veggies over Brown Rice.


(Yield: I wouldn’t count on more than two adult servings, unless you’re really good at not eating a lot!)

  • 3 Tbsp. canola oil, divided use
  • 6 oz. chicken or tofu, diced (optional)
  • 1/4 medium onion, sliced
  • 1 small summer squash, diced
  • 1 c. peas and carrots, frozen
  • 1/2 c. corn, frozen
  • 1 handful cilantro, minced
  • 1/2 tsp. garlic powder
  • 1/2 tsp. ginger
  • 3 c. brown rice, cooked and cooled
  • 3 Tbsp. tamari
  1. Heat 1 1/2 Tbsp. oil in a large skillet over medium heat. [Skip to Step 2 if you’re leaving the meat/tofu out]. Add the diced chicken or tofu and cook until it is browned on all sides. Remove meat/tofu to a large serving bowl and set aside.
  2. Add the onion and summer squash to the skillet. Saute until the onions have started to brown. Then add the frozen peas and carrots and corn. Continue sauteing until the frozen veggies are completely thawed and hot.
  3. Add the cilantro, garlic powder, and ground ginger to the veggies and cook for one additional minute. Remove the veggies to the large serving bowl.
  4. Add the remaining 1 1/2 Tbsp. oil to the skillet and turn the heat up to high. Add the brown rice to the skillet and stir frequently until all of the rice is hot.
  5. Add the meat/tofu and veggies back to the skillet as well as the 3 Tbsp. of tamari. Stir until everything is well combined, and then serve.
Gluten Free Fried Brown Rice Recipe 2007-08-02



gluten free fried brown rice recipe

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