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  • Jefferson Adams
    Jefferson Adams

    Really Good Chinese-style Fried Rice (Gluten-Free)

    Reviewed and edited by a celiac disease expert.

    Like many folks, fried rice was one of the first Asian dishes I learned to love as a child. Something about the savory steaming fluffy rice, the tiny peas and carrots, the bits of egg, the meat or, my preference, the shrimp coming together to create a tasty dish that continues please me to this day.

    Photo: CC--jeffreywLike many folks, when I went gluten-free, I gave up soy sauce just to be safe. Even though much evidence suggests that soy sauce is safe for people on a gluten-free diet, I have kind of stuck to my old ways and generally avoid soy sauce unless I can be sure it is gluten-free. This means that I have occasionally had to forgo this favorite when ordering Chinese food.

    Below is a recipe for a delicious, restaurant-style gluten-free fried rice that will put smiles on the faces of your lucky eaters.

    Ingredients:

    • 3 cups cold cooked rice, (Ideally, a medium grained rice that is not too sticky)
    • 1 tablespoon water
    • 1 tablespoon butter
    • ½ cup chopped carrots
    • ½ cup frozen green peas, thawed
    • 2 tablespoons vegetable oil
    • 4 green onions, chopped
    • 3 garlic cloves, coarsely chopped
    • 2 eggs, lightly beaten
    • 1½ cups fresh bean sprouts
    • ½ cup celery, chopped (optional)
    • 1 tablespoon gluten-free soy sauce, plus more for seasoning
    • 3 drops sesame oil (optional, but recommended)
    • 4 ounces cooked lean boneless pork, ham, chicken and/or beef, chopped (as desired)
    • 6-8 shrimp, cleaned, shelled and deveined
    • 1 tablespoon rice wine or 1 tablespoon dry sherry

    Directions:

    Heat butter and 1 tablespoon of oil in wok. Add chopped onions and stir-fry until onions turn a nice brown color, about 5 minutes. Add the garlic in the last 2 minutes of cooking.

    Allow wok to cool slightly.

    Mix egg with 3 drops of soy and 3 drops of sesame oil; set aside.

    Add ½ tbsp oil to wok, and swirl to coat the cooking surface;

    Add the egg mixture and swirl quickly until the egg until egg sets against wok; when egg puffs, flip egg and cook other side briefly.

    Remove the egg from wok, and chop into small pieces.

    Heat 1 tbsp oil in wok; add selected meat or shrimp to wok, along with carrots, peas, cooked green onion and garlic; stir-fry for 2 minutes. Feel free to add chopped cabbage, broccoli, Chinese greens, or bok choy, along with the shrimp, ham, etc., and the peas.

    Add rice, green onions, and bean sprouts, and rice wine, tossing to mix well, and stir-fry for 3 minutes.

    Add 2 tbsp of gluten-free soy sauce and chopped egg to rice mixture and fold in; stir-fry for 1 minute more. Serve.


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    He** (a man wrote this recipe). I use a mixture of tamari and liquid aminos in place of the soy sauce. I've cooked this recipe about 4 times, changing the meat. It's become a family staple. Very, very good!

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    Soy sauce contains wheat, so how can this recipe be gluten-free?

    Wheat free soy sauce like La Choy is gluten free, but in my opinion not very good. I use organic Tamari which is gluten free.

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    VERY good recipe--definitely the best I've ever made at home! Even the kids gobbled it up! My ONLY complaint is that the recipe is a bit confusing--the first instruction says to melt the butter and 1 Tbsp. oil in the wok. I mistakenly thought we were talking about the sesame oil, so we had to dump the first mix out. I made a few mistakes of that same nature, because the recipe didn't specify WHICH oil to use. Also, it never says to remove the onion and garlic from the wok before adding the egg, so I left it in there WITH the egg, and found out later (when it said to add it back in) that I had obviously missed a step. I will definitely make this again!

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    Ingredient list is missing an onion (not a green onion) because the instructions about cooking an onion until brown don't make any sense - you wouldn't do that to a green onion, plus the green onion is added later in the recipe. I'm guessing one small to medium onion (3/4 cup) based on the recipe I think this is based on. Otherwise this came out great, better than a lot of fried rice I have ordered at restaurants! I think it could stand a bit more garlic and the addition of maybe a half tsp of sesame oil added with the soy sauce at the end.

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  • About Me

    Jefferson Adams is Celiac.com's senior writer and Digital Content Director. He earned his B.A. and M.F.A. at Arizona State University, and has authored more than 2,000 articles on celiac disease. His coursework includes studies in science, scientific methodology, biology, anatomy, medicine, logic, and advanced research. He previously served as SF Health News Examiner for Examiner.com, and devised health and medical content for Sharecare.com. Jefferson has spoken about celiac disease to the media, including an appearance on the KQED radio show Forum, and is the editor of the book "Cereal Killers" by Scott Adams and Ron Hoggan, Ed.D.

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