Healthy Fried Rice

Name: Healthy Fried Rice Recipe
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4
Ingredients: 1/4 cup chopped onion; 2 cloves garlic minced; 1 cup brocolli florets; 1/4 cup frozen peas; 1 medium carrot julienne; 1/2 cup chopped zuchini; 1 tsp sesame oil; 2 tsp olive oil; 1 tbsp lite soy sauce; 1 dash pepper; 1 drop liquid smoke; 1/4 cup liquid egg substitute (cholesterol free); 2 cups brown rice cooked and chilled overnight; 1 tbsp cilantro chopped (optional); 2 green onions chopped (optional)

Minutes to Prepare: 20
Minutes to Cook: 15

Number of Servings: 4

Ingredients

1/4 cup chopped onion2 cloves garlic, minced1 cup brocolli florets1/4 cup frozen peas1 medium carrot, julienne1/2 cup chopped zuchini1 tsp sesame oil2 tsp olive oil1 tbsp lite soy sauce1 dash pepper1 drop liquid smoke1/4 cup liquid egg substitute (cholesterol free)2 cups brown rice, cooked and chilled overnight1 tbsp cilantro, chopped (optional)2 green onions, chopped (optional)

Directions

Combine soy sauce, pepper, and drop of liquid smoke in a small dish and set aside. In a large nonstick fry pan, heat sesame oil and olive oil. Add onion, garlic and carrots and saute 2 minutes. Add brocolli, zuchini and peas and saute 2 minutes more. Add soy sauce mixture and stir thoroughly. Move all ingredients to outside perimter of pan and turn up heat. Add egg substitute to center of pan and cook, chopping into small pieces. Move to outside perimeter and add rice all at once and sprinkle cilantro over rice. Chop and cook rice quickly in middle of pan and then mix all ingredients together and transfer to a serving dish. Sprinkle with chopped scallions and serve.

Serving Size: makes 4 servings, approximately 1 cup each

Number of Servings: 4

Recipe submitted by SparkPeople user GOTTASCUBA.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving