GERD Friendly Quick Fried Rice

Total time25 min

Prep time10 min

Cook time15 min

Fluffy scrambled eggs, tender peas and carrots, and cold day-old rice come together in one hot skillet for a fast, satisfying weeknight staple. The rice gets pressed and toasted in stages until the grains separate and turn lightly golden, picking up deep savory flavor from soy sauce, a touch of oyster sauce, and a whisper of sesame oil. Folding the eggs back in at the end keeps every bite soft and rich without any fuss, and the whole dish comes together in well under twenty minutes. It's a great option to keep on hand for a low-fuss, gentle-on-the-stomach dinner, especially when you're craving something warm and familiar. Scatter the reserved greens on top right before serving for a fresh finishing touch, and this one earns a spot in a GERD friendly meal rotation without sacrificing any of the comfort-food appeal.

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Ingredients

4 servings

3 tbsp neutral oil (such as vegetable oil or canola oil), divided
3 large eggs
½ tsp kosher salt, divided
3 scallions, thinly sliced, white and green parts separated
Ingredient note
Scallions are the mildest of the onion family, and only a small amount is used here. That is likely fine for most people with GERD. If you prefer to always avoid scallions, please tap it and change its rating to Red.
2 cloves garlic, minced
Texana Brands Olive Oil, Infused, Roasted Garlic
See all
Chef's tip
Swap it in for an equal amount of the oil or butter the recipe cooks with - do not add it on top of the existing fat.
1 cup frozen peas and carrots, thawed
4 cups cooked long-grain white rice, preferably day-old and cold
3 tbsp soy sauce
1 tbsp oyster sauce
1 tsp sesame oil
¼ tsp white pepper
Ingredient note
White pepper can worsen reflux in some people, but the small amount in this recipe (less than 1/8 teaspoon per serving) is likely tolerated by many with GERD. If you prefer to always avoid white pepper, please tap it and change its rating to Red.

Instructions

1
In a small bowl, whisk the eggs with 1/4 tsp of the salt until the yolks and whites are fully combined.
2
Heat a large wok or 12-inch skillet over high heat until a drop of water evaporates on contact. Add 1 tbsp of the oil and swirl to coat. Pour in the eggs and let them sit undisturbed for about 15 seconds until the edges begin to set, then scramble into large, soft curds, about 30 seconds total. Transfer to a plate and set aside.

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