Heart-Healthy Pork Fried Rice


  • 1 cup cooked brown rice
  • 8 ounces lean pork tenderloin, thinly sliced
  • 1 cup frozen peas and carrots, thawed
  • 1/2 cup diced bell peppers (any color)
  • 1/2 cup diced onion
  • 2 cloves garlic, minced
  • 2 eggs, lightly beaten
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon olive oil
  • 1/2 teaspoon grated ginger
  • 1/4 teaspoon black pepper
  • Optional toppings: sliced green onions, sesame seeds


1. Heat 1/2 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat. Add the sliced pork and cook until browned and cooked through. Remove the pork from the skillet and set aside.

2. In the same skillet, add the remaining 1/2 tablespoon of olive oil. Add the diced onion, bell peppers, and minced garlic. Stir-fry for 2-3 minutes until the vegetables are slightly softened.

3. Push the vegetables to one side of the skillet and pour the beaten eggs into the other side. Scramble the eggs until cooked through, then mix them with the vegetables.

4. Add the cooked brown rice, thawed peas and carrots, grated ginger, and black pepper to the skillet. Stir-fry for an additional 2-3 minutes until the rice and vegetables are heated through.

5. Add the cooked pork back into the skillet and drizzle the soy sauce over the mixture. Stir everything together until well combined and heated through.

6. Remove from heat and garnish with sliced green onions and sesame seeds if desired.

This heart-healthy pork fried rice recipe uses lean pork, plenty of vegetables, and brown rice for increased fiber and nutrient content. By using minimal oil and reduced-sodium soy sauce, the dish is lower in fat and sodium compared to traditional versions. Enjoy this flavorful and nutritious pork fried rice as a satisfying meal option.

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