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Easy Fried Rice

May/June 2014

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Mixed frozen vegetables make this healthy fried rice recipe quick, easy and economical. 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.


Makes: 4 servings

Serving Size: 1 cup

Active Time:

Total Time:

Ingredients

  • 1 teaspoon plus 2 tablespoons peanut or canola oil, divided
  • 2 large eggs, beaten
  • 3 scallions, thinly sliced
  • 2 teaspoons grated fresh ginger
  • 2 teaspoons minced garlic
  • 2 cups mixed frozen vegetables (thawed)
  • 2 cups cold cooked brown rice
  • 2 1/2 tablespoons reduced-sodium soy sauce

Preparation

  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 vegetables and cook 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 vegetables and eggs to the wok; add soy sauce and stir until well combined.

Nutrition

Per serving: 286 calories; 11 g fat (2 g sat, 5 g mono); 93 mg cholesterol; 37 g carbohydrates; 0 g added sugars; 3 g total sugars; 9 g protein; 6 g fiber; 404 mg sodium; 324 mg potassium.

Nutrition Bonus: Vitamin A (83% daily value), Magnesium (18% dv)

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1/2 medium-fat meat, 1 1/2 fat


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Recipe Categories

Type of Dish
Side dish, grain
Ethnic/Regional
Chinese
Ease of Preparation
Easy
Health & Diet Considerations
Low saturated fat
Heart healthy
High fiber
Gluten free
Total Time
30 minutes or less
Servings
4
Main Ingredient
Eggs
Preparation/ Technique
Saute
Stir-Fry
Meal/Course
Dinner

Publication
May/June 2014
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