Ginger Fried Rice

From EatingWell: October 1998, EatingWell for a Healthy Heart Cookbook — Subscribe Now!

Leftover rice becomes an instant vegetarian main course with the addition of a few vegetables in this gingery fried rice. Use whatever vegetables you have hanging out in your crisper drawer—the wider variety of colors, the better.

4 servings, about 1 1/2 cups each

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

Ingredients

3 teaspoons peanut oil, divided
4 large eggs, beaten
1 bunch scallions, chopped
2 tablespoons minced fresh ginger
3 cups cold cooked long-grain brown rice
1 cup frozen peas
1 cup mung bean sprouts, (see Note)
3 tablespoons prepared stir-fry or oyster sauce

Preparation

Heat 1 teaspoon oil in a wok or large nonstick skillet over medium-high heat. Add eggs and cook, stirring, until scrambled. Transfer to a plate; set aside. Add the remaining 2 teaspoons oil to the wok. Add scallions and ginger and stir-fry until fragrant, 1 to 2 minutes. Add rice and peas and stir-fry until hot and beginning to stick to the pan, 3 to 4 minutes. Add sprouts, stir-fry sauce (or oyster sauce) and the reserved eggs. Toss well, breaking up the eggs, until heated through, about 2 minutes. Serve immediately.

Tips & Notes

Note: Mung bean sprouts are germinated mung beans, often simply labeled “bean sprouts” at the supermarket. They are white with a light yellow tip and are thicker than more common alfalfa sprouts.

Nutrition

Per serving: 319 calories; 10 g fat (2 g sat, 4 g mono); 212 mg cholesterol; 45 g carbohydrates; 14 g protein; 5 g fiber; 520 mg sodium; 286 mg potassium.

Nutrition Bonus: Vitamins A & C (25% daily value), Folate (19% dv), Iron (15% dv).

3 Carbohydrate Serving

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