Low Histamine ‘Fried’ Rice

Traditional fried rice is made with day old rice to use it up, stir fried in oil over high heat with soy sauce, and peppered with little bits of leftover meat. Most of that doesn’t fly on a low histamine diet.

For this we’re going to lean on several ingredients traditionally used in Asian cuisine – ginger, scallions and garlic – to suggest flavors that go with soy sauce rather than using soy sauce. If you don’t tolerate ginger or garlic, this will be hard to sub

For this version, you’ll need:

1/2 cup white or brown rice, previously cooked and frozen

1/4 cup diced peeled carrot

1/2 cup diced scallions (can be green and white parts if tolerated, or just green if on a low FODMAP diet)

1/2 cup diced napa cabbage stems

1 tablespoon oil of choice (I used sesame)

1 whole egg (if only part of the egg is tolerated you can use just egg whites or just egg yolks)

1 teaspoon powdered ginger

1 good sized nub of fresh ginger, peeled and grated

3 cloves garlic, grated

1 teaspoon salt

Black sesame seeds (white works too)

1. In a steel pan, heat your oil over medium heat. Add your grated garlic and fresh ginger and stir.
2. Add scallions, onions and cabbage. Cook over heat with occasional stirring until cabbage and onions are wilted.
3. When vegetables begin to stick to the bottom of the pan, add powdered ginger and salt.
4. Pour 1/4 cup of water into the pan and scrape brown bits off the bottom. Reduce heat to low, cover pan, and simmer for 10 minutes.
5. While your veggies simmer, thaw your rice in the microwave.
6. Open the pan and stir vegetables. Most all of the liquid should be gone and the veggies should be tender.
7. Add rice to pan. Stir to combine.
8. Turn heat up to medium high. Crack an egg overtop the rice mixture and stir. As the egg hits the pan, it should cook and produce little ‘fried’ egg bits throughout while leaving a nice creamy texture.
9. When egg is totally cooked, remove from heat and dish out into a bowl. Top with sesame seeds. Serve immediately.
10. Subs: I’ve added broccoli, frozen lima beans, or cubed cooked pork loin to this to make it a fuller meal. It doesn’t freeze well but is a great way to use up little frozen odds and ends of ingredients.