Vegetable Fried Rice

Name: Vegetable Fried Rice
Total time: 40 min
Ingredients: 2 tablespoons rice vinegar; 1 teaspoon toasted sesame oil; Hot red pepper sauce, to taste; 1 cup instant brown rice; 1 cup vegetable broth; 2 eggs, lightly beaten; 2 teaspoons canola oil; 1 clove garlic, minced; 1 medium red bell pepper, thinly sliced into 1-inch pieces; 4 scallions, cut into 1-inch pieces; 4 teaspoons reduced-sodium soy sauce; 1 tablespoon minced fresh ginger; 6 ounces asparagus spears, trimmed and cut into 1-inch pieces (about 1/2 bunch)

Rating: 4.88 stars

25 Ratings
13 Reviews

Nothing could be easier than this light version of fried rice. We've used instant brown rice, but if you have leftover cold rice or can pick some up at a Chinese restaurant on the way home, use that instead and skip Step 1.

EatingWell Test Kitchen

Source: EatingWell Magazine, April/May 2006

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Recipe Summary

total:

40 mins

Servings:

Nutrition Profile:

Low-Calorie

High Fiber

Dairy-Free

Gluten-Free

Vegetarian

Healthy Aging

Healthy Immunity

Nutrition Info

Directions

Step 1

Combine rice and broth in a small saucepan. Bring to a boil over high heat. Cover, reduce heat and simmer until the liquid is absorbed, 12 to 14 minutes. Spread the rice out on a large plate and let stand for 5 minutes.

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Step 2

While the rice is cooling, coat a large nonstick wok or skillet with cooking spray and place over medium heat. Pour in eggs and cook, stirring gently, until just set, 30 seconds to 1 minute. Transfer to a small bowl.
Step 3

Heat canola oil in the pan over medium-high; add asparagus and cook, stirring, for 2 minutes. Add bell pepper, scallions, garlic and ginger; cook, stirring, until the vegetables are just tender, about 2 minutes. Add the cooked rice, soy sauce and vinegar to the pan; cook until the liquid is absorbed, 30 seconds to 1 minute. Fold in the cooked eggs. Remove from the heat; stir in sesame oil and hot sauce.

Tips

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

Serving Size: 2 cups

Per Serving:

360 calories; protein 13.6g; carbohydrates 45.8g; dietary fiber 5.6g; sugars 5.2g; fat 13.6g; saturated fat 2.3g; cholesterol 186mg; vitamin a iu 2777.8IU; vitamin c 84.8mg; folate 93.9mcg; calcium 69.6mg; iron 3.2mg; magnesium 90.8mg; potassium 446.4mg; sodium 767.1mg; thiamin 0.2mg.

Exchanges:

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

Reviews (13)

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25 Ratings

5 star values: 22
4 star values: 3
3 star values: 0
2 star values: 0
1 star values: 0

Reviews: Most Helpful

Most Helpful Most Positive Least Positive Newest

EatingWell User

01/07/2013

Quick Easy Full of Taste This is deeeelish thank you for sharing! Read More

EatingWell User

05/24/2012

Fast easy good. It's pretty good. I usually add shrimp. Finish it off with a sprinkling of white pepper and a dash of sesame oil - you won't regret it. Pros: tasty cheap uses up leftover rice & veg Cons: sticky - too much liquid? Read More

robyn.donnelly@gmail.com

10/30/2011

i gave this an awesome rating. the only thing i changed was i added more soy sauce but i think that is a matter of personal preference. it was full of flavour wonderful texture the asparagus gave it a really fresh and light feel to it and it was just an excellent dish all round. definitely recommend this. Read More

06/16/2014

Colorful quick and tasty! This vegetable fried rice was way better than the sum of its parts. I added a Poblano and a Serrano pepper because I had them and we like a little zip. This is really quick and my husband is looking forward to our leftovers for breakfast tomorrow. Yum! Pros: Quick healthy filling versatile. Cons: Caloric. Read More

EatingWell User

01/03/2013

so easy and practical I'm only 14 years old so i am very happy that i found such a great recipe! I am pretty good at cooking but sometimes it gets so tiring this recipe is a wonderful alternative to chinese takeout. it doesn't taste exactly like chinese fried rice however it is still packed with flavor. i used uncle ben's ready rice and substituted olive oil for sesame oil. i also used sweet onions instead of scallions and it as great! this only took 25 minutes from start to finish so i would imagine that this would be a fast recipe for busy moms:) Pros: anyone can make this dish quick and easy Cons: doesn't taste like authentic chinese rice Read More

Joe Moore

10/30/2011

This was absolutely delicious. I followed the directions exactly only having to substitute nutmeg for ginger and found it to be one of the best Asian-inspired recipes I've ever made. I can't wait to make it again! Read More

EatingWell User

10/29/2011

This turned out really well! I added some julienned carrots and next time I'd probably add broccoli as well. So easy and tasty! Read More

blackfemtech@yahoo.com

10/30/2011

The flavor of this recipe is awesome. I also used more soy sauce (low-sodium) and eye-balled the amount of ginger. I picked up some vegetables after leaving the gym so I used what I had: brocoli snow peas shredded carrots and scallions. Next time I will add mushrooms. I used low-sodium chicken broth instead of veg. broth. I already had some chicken breasts cooked so I chopped one up to add to my serving. I also have some beef sirlion which I have cut up & marinated so I can have something different with the rice tomorrow. I definitely see myself making this recipe again. Read More

EatingWell User

10/30/2011

This rice is great (with the addition of one chopped carrot a few mushrooms and snap peas) when served with chicken tenders quickly sauteed in the non-stick pan with a few tablespoons of Trader Joe's Organic Reduced Sugar Apricot Preserves (each tbsp has only 30 calories) which becomes a wonderful sweet-n-sour sauce! Read More

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