4.5 of 5 (8)
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 217.5
  • Total Fat: 3.9 g
  • Cholesterol: 106.3 mg
  • Sodium: 296.0 mg
  • Total Carbs: 37.0 g
  • Dietary Fiber: 3.1 g
  • Protein: 6.9 g

View full nutritional breakdown of Vegetable 'Fried' Rice calories by ingredient
Report Inappropriate Recipe

Vegetable 'Fried' Rice

Submitted by: KTAYLOR67

Introduction

Low Fat Version of Chinese Favorite. Recipe modified 2/5/10 to reduce sodium. Found a great teriyaki lower in sodium and eliminated sesame oil. Better taste and better for you!

P.S. I also discoverede that 1 cup of dry brown rice yieds closer to 2 1/2 cups of cooked brown rice. Low Fat Version of Chinese Favorite. Recipe modified 2/5/10 to reduce sodium. Found a great teriyaki lower in sodium and eliminated sesame oil. Better taste and better for you!

P.S. I also discoverede that 1 cup of dry brown rice yieds closer to 2 1/2 cups of cooked brown rice.
Number of Servings: 4

Ingredients

    Pam Cooking Spray
    2 Eggs (beat with 2 tsp of water)
    1 package Mixed Frozen vegatables (such as Birds Eye SteamFresh)
    2 1/2 cups cooked Brown Rice
    2 Tbls Soy Vay Veri Teriyaki Sauce ( or other low sodium brand) divided
    1 Tbls Scallions chopped

Directions

Makes 4 - 1 1/4 cup servings

Put the vegetables in the microwave to steam.

Heat Large non-stick pan or Wok on Med-High. Spray with Pam. Pour egg in thin layer, cook, stirring to scrample the egg. Remove the egg from the pan and set aside.

Spray the pan with Pam again. Reduce heat to medium. Put sesame oil and 1 TBS of Teriyaki sauce in the pan. Add the rice. Stir the rice to incorporate the sauce. Let the rice sit for a few minutes and then stir it. Keep doing this until the rice is dry and less clumpy. If your rice is really wet it will take a while to dry it out.

Mix in the scallions, then add the vegetables and egg. Add the last 1 Tbs of Teriyak sauce. Stir it all together. Serve immediately.

Leftovers heat up very well in the microwave.

Thanks to the readers who helped me modify the soduim! I hadn't even noticed! :-)

Number of Servings: 4

Recipe submitted by SparkPeople user KTAYLOR67.






Rate This Recipe

  Rating:  
  Click here to login and rate this recipe  


Member Ratings For This Recipe

  • DELILAS


    1 of 1 people found this review helpful
    report inappropriate post
    Chameleon - most of the sodium comes from the teriyaki sauce. I used a low sodium soy sauce and cut it in half. Still a good recipe! - 1/8/10

    Was this review helpful?   Yes  No
  • FICTIONRUNNER

    Incredible!
    report inappropriate post
    Easy and fast! I added four ounces of cooked chicken. Very tasty! - 3/2/10

    Was this review helpful?   Yes  No
  • LEIGH17

    Incredible!
    report inappropriate post
    I loved it. I thought it tasted just like fried rice from a Chinese restaurant (with many fewer calories). - 2/9/10

    Was this review helpful?   Yes  No
  • CANCER17


    report inappropriate post
    sauce would put in too much salt for me - 1/29/10

    Was this review helpful?   Yes  No
  • MYTURNTOBE

    Incredible!
    report inappropriate post
    Very good and so simple to make. - 1/27/10

    Was this review helpful?   Yes  No
  • CELESTIALAXIS

    Incredible!
    report inappropriate post
    SUPER yummy. Added diced low-fat ham for a little more volume, and used Egg Beaters instead of eggs, plus low-sodium teriyaki sauce. My version was 260 cal./serving. My fiance and I loooooved it, definitely will make it again. - 1/21/10

    Was this review helpful?   Yes  No
  • ANNANN10

    Incredible!
    report inappropriate post
    REALLY EASY AND EERYONE LOVED - 1/12/10

    Was this review helpful?   Yes  No
  • SUEB1959


    report inappropriate post
    This sounds really good and so simple. Best of all I have all the ingredents in the house. I'm going to wipe it together and let you know how I liked it. - 1/10/10

    Was this review helpful?   Yes  No
  • AISHIA_MARTINEZ


    report inappropriate post
    sounds great, can't wait to make it tonight = ). i think cutting out the teryaki sauce or adding light teryaki sauce instead would cut down on the sodium a bit. - 1/5/10

    Was this review helpful?   Yes  No
  • SOFREKENCUTE


    report inappropriate post
    i have not tried it yet but i am scared about the sodium :(
    but it sounds good - 1/5/10

    Was this review helpful?   Yes  No
  • CHAMELEON18


    report inappropriate post
    Sounds delicious but the sodium is outrageous!! Any modifications to cut that back?? - 1/4/10

    Was this review helpful?   Yes  No
  • FROWNS_94

    Incredible!
    report inappropriate post
    it sound great. - 1/3/10

    Was this review helpful?   Yes  No
  • AUSOMEVOICE


    report inappropriate post
    Wow so simple and filling. - 1/2/10

    Was this review helpful?   Yes  No
  • PAM1864


    report inappropriate post
    I Just made it and it taste so good & my family loved it. - 1/2/10

    Was this review helpful?   Yes  No
  • RAEBUCK

    Incredible!
    report inappropriate post
    I've made a similar version before! It's so easy and delicious! I love it! :) - 1/1/10

    Was this review helpful?   Yes  No
Sign up for a FREE SparkPeople account