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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 136.9
  • Total Fat: 3.0 g
  • Cholesterol: 40.9 mg
  • Sodium: 147.5 mg
  • Total Carbs: 23.4 g
  • Dietary Fiber: 3.0 g
  • Protein: 4.6 g

View full nutritional breakdown of Light & Easy Vegetable Fried Rice calories by ingredient
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Light & Easy Vegetable Fried Rice


Light & Easy Vegetable Fried Rice

Introduction

This super simple recipe is so much better for you than takeout, and is ready in minutes. Use brown rice to give you lasting energy! This super simple recipe is so much better for you than takeout, and is ready in minutes. Use brown rice to give you lasting energy!
Number of Servings: 1

Ingredients

    • 3 cups cooked brown rice

    • 1 10 oz. package frozen mixed vegetables (or 2 cups fresh vegetables, chopped)

    • 1 small onion, finely chopped

    • 2 eggs, lightly beaten

    • 2 teaspoons olive oil

    • 3 teaspoons low sodium soy sauce


Directions

1. In a large pan, heat oil on medium-high heat. Add onion and rice. Stir and cook until onion is soft, about 5 minutes.



2. Reduce heat to medium and add vegetables to rice mixture. Cook 2 minutes for frozen vegetables and 5-7 minutes for fresh vegetables.



3. Spread the mixture out to the sides of the pan, leaving space in the middle for the eggs.



4. Add the eggs, and scramble until cooked firm.



5. Mix the eggs with the rice and vegetables, then sprinkle with soy sauce.



Makes 8 servings.



Reprinted with permission by Public Health Seattle & King County





TAGS:  Side Items |

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Member Ratings For This Recipe



  • 142 of 142 people found this review helpful
    Just a suggestion, fried rice is supposed to be made with day-old rice (which will really keep it from getting mushy). A little sesame oil swapped for about half of the cooking oil will also make the dish taste a bit more authentic. :) - 8/9/09

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  • Very Good
    93 of 94 people found this review helpful
    A serving is approx 3/4 cup. For those counting grains, proteins, fats and veggies it is: 1 grain, 1/2 protein, 1 fat, and 1 veggie. - 1/13/10

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  • 85 of 96 people found this review helpful
    I am always in a quandary what is a serving? Of this, 1/2 C.? I guess you need to divide into 8 portions. Wouldn't it be easier at first glance if whoever wrote the recipe also put amount of serving rather then just calories? Maybe it's me. But I will try this it just sounds really good. - 2/28/09

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  • 63 of 67 people found this review helpful
    THE SOLUTION TO MUSHY RICE... I havent made this recipe but I do often make my own with brown rice and the best way to avoid the rice getting mushy is to cook it in advance and allow it to get cold in the fridge, then add it to the veggies long enough for it to get hot. - 7/6/08

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  • Very Good
    43 of 46 people found this review helpful
    Easy to make - I used egg substitute (Garden vegertable flavour) instead of whole egg - will certainly make again!! - 4/6/09

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  • Very Good
    40 of 41 people found this review helpful
    Tried this tonight and even my 2 year old loved it! I added some garlic with the onion and some grilled chicken breast on the side. - 1/14/09

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  • 35 of 38 people found this review helpful
    To avoid mushy rice, toast it in a saute pan that's been brushed lightly with oil, I use olive oil. Toast and shake the rice in the pan until you start to hear it pop and it smells a little like popcorn. Then add your water for cooking the rice. I toast mine with the spices, same for spanish rice. - 12/28/08

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  • Incredible!
    33 of 35 people found this review helpful
    My family ate this all up! Litterally, I didn't get any! They said sorry but it was really good! I added extra veggies just cause they are so YUMMY and have been asked to make this again. - 2/13/09

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  • Very Good
    26 of 28 people found this review helpful
    I find this is better with a little more soy, a touch of terriaki, and peanuts for protein! YUM (also one clove of fresh chopped garlic gives it a bit more flavor. - 7/1/08

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  • Incredible!
    21 of 23 people found this review helpful
    This is a great basic recipe! I add chicken, shrimp, or low sodium spam. For additional flavor, I add lemon pepper and dill and a splash of white wine. Ellen - 12/28/08

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  • Good
    14 of 15 people found this review helpful
    Easy to make but lacking in flavor. I added extra soy sauce, pepper and cubed chicken. - 5/26/09

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  • Incredible!
    14 of 14 people found this review helpful
    It was great even without a whole lot of seasoning. I will definately be making this again. - 4/6/09

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  • Very Good
    12 of 14 people found this review helpful
    I agree with most of your comments! I too, use this as a base recipe and add chicken, and more veggies. I add about 3-4 cloves of garlic for flavor.... without it, the rice is kinda blah. This can be a really quick dish if you use those microwave packages of Uncle Bens rice. I don't pre-cook it. - 9/22/09

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  • Incredible!
    11 of 13 people found this review helpful
    Fantastic in taste and simplicity!! - 4/15/09

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  • 11 of 11 people found this review helpful
    I wish I had read the comment on avoiding mushy rice. I ended up with mushy rice. Even though the dish was tasty the grains lacked firmness. I think my mistakes were cooking the dish too long after adding the brown rice, and adding water when it began to stick. - 4/8/09

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  • Very Good
    11 of 11 people found this review helpful
    I liked this alot but next time I think I will add some seseme oil and some extra onions. Also, will cook egg seperate because egg was not cooked enough for mr - 2/7/08

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  • Very Good
    10 of 13 people found this review helpful
    I made a ton of this stuff. Great for a quick meal. - 2/8/09

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  • 10 of 13 people found this review helpful
    One egg works... love orange slices and thin strips of pork or chicken! Thanks! It's going in my cookbook! - 12/28/08

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  • 9 of 11 people found this review helpful
    I had Chinese last night and WOW! The calories and fat are through the roof. This sounds like a better option. How much is a serving? I would suspect that it would be @ a 1/2 cup. I often find that when I look up nutritional values of food it says "one serving". I would prefer a measured amount. - 9/22/09

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  • Incredible!
    8 of 12 people found this review helpful
    Yeah! Finally, a good-tasting, LOW SODIUM Oriental Rice recipe. This is gonna be tonight's dinner with shrimp added to it instead of meat. The family loves vegetables and also really loves fried rice & shrimp. - 12/28/08

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  • Very Good
    8 of 11 people found this review helpful
    I loosely follow the amounts and also add leftover meat (chicken or pork work great). Excellent recipe. Quick, easy, and I love it with the egg (I use egg substitute). We make it all the time. Thanks for sharing! - 11/10/08

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  • 7 of 9 people found this review helpful
    I find that you dont' need the olive oil!!! Just use a really good non-stick pan. - 9/22/09

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  • Very Good
    7 of 8 people found this review helpful
    Very good.I also added some left-over vegetables that I had.YUM! - 5/3/09

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  • Incredible!
    7 of 7 people found this review helpful
    My husband and I both loved it! Added some black pepper to mine. Hope it microwaves well, as I have leftovers. Thanks for a delicious recipe. - 1/13/09

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  • Incredible!
    7 of 7 people found this review helpful
    I also added some spices like cayenne, garlic powder, and tumeric. My fried rice also came out a bit mushy, but everyone loved it anyway :) perhaps i would add the rice when its only almost fully cooked. - 7/5/08

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  • Incredible!
    5 of 5 people found this review helpful
    So easy and delicious. Great vegetarian option. I used Birds Eye Steamfresh Asian Medley and it was perfect, although I had to cook about 5 minutes til the veggies were hot. Oh and I used organic Seasame Oil instead of Olive - 9/23/09

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  • Incredible!
    5 of 5 people found this review helpful
    loved this recipe, but found out it's best when you add the rice last. my husband don't like fried rice, but he loved this. - 8/8/09

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  • Incredible!
    5 of 6 people found this review helpful
    Mmmmm...I think this is going to be one of my new staples. Didn't taste anything like diet food - that's for sure! - 2/2/09

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  • Very Good
    5 of 6 people found this review helpful
    I really appreciate quick, easy, tasty vegetarian entrees. This wins on all counts.
    Even my husband liked it and he is not vegetarian. Thanks for sharing! - 12/29/08

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  • Very Good
    5 of 5 people found this review helpful
    Definitely make again. I varied the spices, but recipe worth saving. - 12/29/08

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  • Very Good
    5 of 6 people found this review helpful
    one of my favorite recipes, allows use of old rice -- can mix in many different vegetables. always a family pleaser - 12/28/08

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  • Very Good
    5 of 7 people found this review helpful
    Loved this but added some garden seasoning[has not salt]that perked up the flavor. - 12/28/08

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  • Very Good
    5 of 6 people found this review helpful
    This was good, my whole family liked it. Great way to get veggies in. Simple to make too. - 11/25/08

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  • O.K.
    5 of 5 people found this review helpful
    This was pretty good - instead of frozen veggies, I put in fresh broccoli, carrots, yellow pepper. I liked it better right after I made it than the next day for leftovers. - 7/13/08

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  • Very Good
    5 of 5 people found this review helpful
    This was delicious! I added orange, red and green bell peppers and some chopped garlic to it. It turned out amazing! Thanks for the recipe! - 7/8/08

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  • Incredible!
    4 of 5 people found this review helpful
    Love this!! Made it with chopped zucchinni, shredded carrots, garlic and green onions. Will definitely be making it again. Didn't use as much vegies and cut the olive oil in half. I don't use salt, so I didn't worry about using regular soy sauce, which I also cut in half. - 1/13/10

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  • Very Good
    4 of 6 people found this review helpful
    My family had this for dinner tonight and everyone enjoyed it. Thanks. - 7/11/09

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  • Incredible!
    4 of 5 people found this review helpful
    My whole family loved this. - 7/10/09

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  • Incredible!
    4 of 5 people found this review helpful
    We all loved fried rice and the vegetables are a nice addition. - 7/8/09

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  • Incredible!
    4 of 4 people found this review helpful
    Very tasty . . . will definitely make it again! - 3/9/09

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  • Good
    4 of 5 people found this review helpful
    I left the egg out and used sausage for protine and a little pepper. - 2/28/09

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  • Very Good
    4 of 4 people found this review helpful
    I liked this dish although it is mising someting flavor wise. I'll try it again with maybe some more spices! Thanks! - 2/20/09

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  • Very Good
    4 of 4 people found this review helpful
    Very good, quick and simple! - 2/2/09

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  • Incredible!
    4 of 5 people found this review helpful
    Wonderful!! very simple and better for me than takeout!! - 1/15/09

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  • Incredible!
    4 of 6 people found this review helpful
    added chicken - 1/8/09

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  • Very Good
    4 of 6 people found this review helpful
    Very good. Thank you - 12/28/08

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  • 3 of 4 people found this review helpful
    A serving is approx 3/4 cup. For those counting grains, proteins, fats and veggies it is: 1 grain, 1/2 protein, 1 fat, and 1 veggie.
    - 6/19/10

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  • Incredible!
    3 of 3 people found this review helpful
    What a great and easy recipe! I get so bored with trying to find dishes that are tasty and uncomplicated to prepare. FYI; for extra convience, now there is also those easy steam packages of brown rice which would make this recipe even easier to fix. The addition of sesame oil and sheery sounds good! - 1/13/10

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  • Incredible!
    3 of 3 people found this review helpful
    I make this all the time. Great for seperating into single serving containers for quick lunch daily, or to share.( I do use less rice ) - 7/13/09

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  • 3 of 3 people found this review helpful
    I make this all the time. Works best with COLD rice, and you can use fresh vegies. Easy on the soya sauce, just needs a dab. - 12/28/08

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  • Incredible!
    3 of 3 people found this review helpful
    Loved it! Great idea using brown rice! Will definitely make again! - 10/5/08

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  • Very Good
    3 of 3 people found this review helpful
    Another family favorite! I use a very large skillet and have no problem with my veggies not cooking. Very quick and easy and you'll have some left-over! - 3/11/08

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  • Very Good
    2 of 3 people found this review helpful
    This was great I make it often - with some flavorful tweaks - fresh garlic & ginger - sesame oil or paste - chili pepper if you like heat. ;-) - 1/13/10

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  • Incredible!
    2 of 2 people found this review helpful
    Awesome and easy - thanks! - 1/13/10

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  • 2 of 3 people found this review helpful
    I make oven-baked brown-rice whenever I use the oven for other things to save on wasting energy just to bake rice. This is a great recipe to add variety to my ongoing supply of cooked brown rice! - 1/13/10

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  • Incredible!
    2 of 2 people found this review helpful
    This is one of my favorite quick go to recipes when coming home late. I always have the ingredients in the house. I always keep either the bags of brown rice or the little cups of it handy so I can assemble this really quick. - 1/13/10

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  • Very Good
    2 of 2 people found this review helpful
    I made this last night and it was a very good substitute for the restaurant bought kind. Even my boyfriend thought so. I made it will teriyaki shrimp. - 10/26/09

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  • Very Good
    2 of 3 people found this review helpful
    It was a tad bit bland; I added sausage and pepper and it was great! - 9/27/09

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  • Incredible!
    2 of 3 people found this review helpful
    such a useful receipt so easy to make so many different meals thank you - Tospytwo - 9/3/08

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  • Very Good
    2 of 2 people found this review helpful
    Very good, simple, and filling! Will definately be making this again!! - 8/20/08

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  • Incredible!
    2 of 2 people found this review helpful
    This was a GREAT recipe. I actually made it for my sister and she went home and made some. We both love it. - 8/11/08

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  • Very Good
    2 of 3 people found this review helpful
    I really enjoyed this recipe. It was so easy to make. I just added ground turkey and peas to the rice. The rest of the family enjoyed it too.. - 7/21/08

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  • Incredible!
    2 of 3 people found this review helpful
    I made this for dinner for my very finicky husband and brother and BOY was it a hit! NO leftovers! We added some shrimp and enjoyed a dinner better than any Chinese takeout I've ever had. Thanks for sharing!! - 7/17/08

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  • Very Good
    2 of 2 people found this review helpful
    This was such an easy recipe. I may add a bit more soy sauce when I'm eating it but that is a personal taste - 7/17/08

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  • Good
    2 of 2 people found this review helpful
    A very nutritious dish. Very filling. I added chicken to it. Next time I make it I might try adding a few more spices to it to add a little more kick. - 7/15/08

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  • Incredible!
    2 of 3 people found this review helpful
    I love this! I use egg beaters in place of eggs though -- tastes great! - 7/11/08

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  • Incredible!
    2 of 3 people found this review helpful
    i am in love with it. easy to remember and cook - 7/7/08

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  • Very Good
    2 of 2 people found this review helpful
    This was yummy, but I can't seem to get the technique right with fried rice. Mine is a little gummy. The flavor was good, though. I used wok oil and a little sesame oil for added flavor. - 7/4/08

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  • 2 of 2 people found this review helpful
    great mix with the veggies and onion..the smell was fantastic and so good. - 7/4/08

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  • Incredible!
    2 of 2 people found this review helpful
    Great vegetarian recipe! I followed the suggestions and added garlic which I browned well. Even my husband loved it. - 7/2/08

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  • Incredible!
    2 of 2 people found this review helpful
    I used fresh vegetables and added some shrimp. This is a great recipe and tasted as good to me as carry-out. - 6/17/08

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  • Incredible!
    2 of 2 people found this review helpful
    This dish is really simple to make and really delicous. I just made it in about an hour, and it was totally worth all the wait. I would totaly recommend this if you are in a hurry and want something delicous. I would also totally make it again if i could!!! Try It. - 6/4/08

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  • Incredible!
    2 of 4 people found this review helpful
    This was great!! Hubbie loved it. I marinated some chicken and onions in teriyaki sauce and threw them in as well. DELICIOUS!! Leftovers were great too! - 4/9/08

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  • Very Good
    2 of 2 people found this review helpful
    Loved it. Added a little garlic and yummy! - 4/4/08

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  • Very Good
    2 of 3 people found this review helpful
    Very good!!! I added garlic oil and some diced chicken. What a great dish. - 4/4/08

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  • Incredible!
    2 of 3 people found this review helpful
    This is real easy to make and easily adjustable to how you'd like it. I added leftover chicken and pork and even used some in an omelet the next day. - 4/2/08

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  • Very Good
    2 of 2 people found this review helpful
    Tasty, easy to make, and items I always have on hand. - 3/14/08

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  • Incredible!
    2 of 2 people found this review helpful
    This is probably the second time I've rate this recipe! I love it. We use it pretty frequently. Thanks again!! - 1/30/08

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  • Very Good
    2 of 3 people found this review helpful
    I added chicken an a little extra soy sauce. The kids liked it so that was good too! - 1/23/08

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  • Good
    2 of 2 people found this review helpful
    Really liked this and it was easy to make. - 1/22/08

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  • 2 of 2 people found this review helpful
    This is a great dish and very easy to make. We really enjoyed it! - 1/22/08

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  • Incredible!
    2 of 3 people found this review helpful
    SOOO delicious! I can't wait for lunch tomorrow :)
    thanks for this wonderful recipe! - 1/21/08

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  • Very Good
    1 of 2 people found this review helpful
    Very good. - 12/3/10

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  • Very Good
    1 of 1 people found this review helpful
    Very good recipe and easy and fast too make.
    I made with snap peas and bok choy and some sesame oil.
    Has been added to my cookbook.
    - 10/5/10

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  • Incredible!
    1 of 1 people found this review helpful
    Delicious and easy. Recipe makes a lot, so if you are single, you might want to cut it in half. Great use of leftover rice. - 10/1/10

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  • Very Good
    1 of 2 people found this review helpful
    I used what veggies I had in the house and sauteed them with the onions. Also I used the pre-cooked brown rice and egg beaters. I added a dash of hot sauce for zing and it made a wonderful lunch. - 2/8/10

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  • 1 of 3 people found this review helpful
    I've made this for years except I don't include the eggs - too much cholesterol. Day old rice is the key to a non-mushy dish. Also can add a little diced chicken or turkey to it. - 1/13/10

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  • Very Good
    1 of 3 people found this review helpful
    This sounds really good. After reading the comments, hope I can do the rice correctly. - 1/12/10

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  • Incredible!
    1 of 5 people found this review helpful
    SOUNDS REALLY GOOD I AM GOING FIX FOR SUPPER. I THINK I WILL USE SPINACH LEAVES AS WELL AS MUSHROOMS GREEN PEPPERS ONIONS AND MAYBE SOME CARROTS. I AM GOING TO TRY AND TOAST THE RICE BEFORE COOKING. I WOULD LIKE MEASUREMENTS AS WELL AS SERVING . IT IS A PAIN TO HAVE TO MEASURE THE WHOLE MEAL. - 12/8/09

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  • O.K.
    1 of 3 people found this review helpful
    I would use sesame oil, and a tablespoon of dry sherry for a more authentic flavor instead of olive oil. It is a good basic recipe though. - 12/8/09

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  • O.K.
    1 of 3 people found this review helpful
    i thought this turned out ok. i added chicken to the batch. not sure if i would make this again, there just didn't seem to be any exciting flavors. - 8/7/08

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  • 1 of 5 people found this review helpful
    I'm going to make this tonight - it sounds wonderful...something the whole family will enjoy!!! - 7/5/08

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  • Very Good
    1 of 1 people found this review helpful
    Very good and easy to make. My whole family enjoyed it. - 7/3/08

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  • Incredible!
    1 of 2 people found this review helpful
    I agree...this is awesome! - 7/3/08

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  • 1 of 1 people found this review helpful
    EXCELLENT!! MY FAMILY LOVED IT. WILL MAKE IT AGAIN FOR SURE - 7/2/08

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  • 1 of 1 people found this review helpful
    It turned out a little mushy and it had a strong onion flavour that I did not enjoy. - 7/2/08

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  • Very Good
    1 of 2 people found this review helpful
    This was delicious. I cut up and threw in a leftover chicken breast, and some scallions. - 7/1/08

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  • Very Good
    1 of 1 people found this review helpful
    Simple to make and was a nice change for a dinner entree... - 3/20/08

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  • Very easy to make! I'd recommend adding more soy sauce or salt because I felt it was bland. Nonetheless, great recipe and I'll be making it again. Thank you! - 10/9/14

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  • Even if u 'r rice is mushy, leave it to cool with little oil/butter that will make the grains seperate and u will never believe it was mushy in the first place.. i have been cooking rice as it's our staple(main) food everyday...
    - 4/30/14

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