SUSTAIN
Health Care by Food
Vegetable Fried Rice
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
1 cup | 280 | 8g | 1.6g | 350mg | 45g | 5g | 0g |
Healthy and delicious, this vegetable fried rice features brown rice, which is rich dietary fiber and B vitamins. Eggs make an appearance in this dish, too, providing protein and choline (a nutrient that is important for brain health). Keep your sodium in check by using reduced-sodium soy sauce without missing out on flavor!
Ingredients
2 tablespoons olive oil OR vegetable oil, divided
2 eggs, whisked
1 small white onion, diced
2 cups frozen peas and carrots
3 cloves garlic, minced OR 1 tablespoon garlic powder
4 cups brown rice, cooked and cooled
3 green onions, thinly sliced (optional)
3½ tablespoons reduced-sodium soy sauce
1 can (8 ounces) sliced water chestnuts, drained OR 1 can (14.5 ounces) baby corn, drained and rinsed
Preparation
Wash hands thoroughly with soap and water before you begin cooking. Thoroughly wash all fresh produce.
Heat 1 tablespoon of oil in a large frying pan over medium-high heat. Add eggs, and cook until scrambled, stirring occasionally. Remove eggs, and transfer to a separate plate.
Add the remaining tablespoon of oil to the pan. Add onion, carrots, peas, and garlic powder (if using). Cook for 5 minutes, stirring occasionally or until the carrots have softened.
Increase heat to high. Add rice, green onions, and soy sauce, and stir until combined. Continue stirring for an additional 3 minutes. Add the cooked eggs and water chestnuts or baby corn. Stir to combine, then remove from heat.