Thai Beef & Mango Fried Rice

Thai Beef & Mango Fried Rice

1 Review
From: EatingWell Magazine, May/June 2014

In this healthy fried rice recipe, bell peppers, mango and basil are tossed with savory fish sauce and fresh basil for a delicious one-bowl dinner. If you don't have leftover cooked rice on hand, be sure to thoroughly cool your rice before adding it to the wok—if it's too warm, it creates too much steam and sticks to the wok. To quickly cool warm rice, spread out on a large baking sheet and refrigerate while you prep the rest of your ingredients, about 15 minutes.

Ingredients 4 servings

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  • 1 teaspoon peanut or canola oil plus 2 tablespoons, divided
  • 2 large eggs, beaten
  • 3 scallions, thinly sliced
  • 2 teaspoons grated fresh ginger
  • 2 teaspoons minced garlic
  • 1 pound strip steak, trimmed and cut into 1/2-inch pieces
  • 1 cup diced red bell pepper
  • 1 cup diced green bell pepper
  • 2 cups cold cooked brown rice
  • 1/2 cup diced ripe but firm mango
  • 3 tablespoons lime juice
  • 2 tablespoons fish sauce
  • 2 tablespoons slivered fresh basil

Preparation

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  • Ready In

  1. Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.
  2. Add 1 tablespoon oil to the wok along with scallions, ginger and garlic; cook, stirring, until scallions have softened, about 30 seconds. Add steak and cook, stirring, for 1 minute. Add red and green bell peppers; cook, stirring, until just tender, 2 to 4 minutes. Transfer the contents of the wok to a large plate.
  3. Add remaining 1 tablespoon oil to the wok; add rice and stir until hot, 1 to 2 minutes. As you stir, pull the rice from the bottom to the top so it all gets coated with oil and evenly cooked.
  4. Return the steak, vegetables and eggs to the wok; add mango, lime juice, fish sauce and basil and stir until well combined.
  • Give grains a cooldown: To cool grains down quickly, spread them out on a foil-lined baking sheet. The surface area helps speed cooling, while the foil prevents any residual flavors on the pan from seeping in.

Nutrition information

  • Serving size: 1 1/3 cups
  • Per serving: 417 calories; 17 g fat(4 g sat); 4 g fiber; 36 g carbohydrates; 30 g protein; 70 mcg folate; 154 mg cholesterol; 6 g sugars; 0 g added sugars; 2133 IU vitamin A; 78 mg vitamin C; 64 mg calcium; 3 mg iron; 694 mg sodium; 613 mg potassium
  • Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (43% dv), Zinc (35% dv), Vitamin B12 (25% dv), Magnesium (20% dv), Folate & Potassium (18% dv), Iron (17% dv)
  • Carbohydrate Servings: 2 1/2
  • Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 1/2 medium fat meat, 1 1/2 fat

Reviews 1

May 19, 2014
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By: EatingWell User
Made this for the family tonight. It was quick to come together once all the prep was done. Everybody liked it and will surely make it again. I used pork tenderloin instead of beef because that's what was available and it turned out great. Also, I made it in a cast iron pan, which worked out fine (I prepared the eggs in a nonstick pan though). Great little recipe, tweak to your liking. Pros: Interesting flavour combo, complete meal, filling Cons: too much prep