Light & Easy Vegetable Fried Rice

(506)
  • Number of Servings: 1
Ingredients
3 cups cooked brown rice1 10 oz. package frozen mixed vegetables (or 2 cups fresh vegetables, chopped)1 small onion, finely chopped2 eggs, lightly beaten2 teaspoons olive oil3 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
Servings Per Recipe: 1
Nutritional Info 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

Member Reviews
  • SOMEEVILGIRL
     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
  • KATERYN
     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
  • JANETD62
     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
  • KATIEK23
     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
  • LEANNE5000
     Easy to make - I used egg substitute (Garden vegertable flavour) instead of whole egg - will certainly make again!! - 4/6/09
  • HIPPIEMAMA1622
     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
  • CLASSICROX
     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
  • DRGNFLYBELLE
     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
  • PEARLJGURL
     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
  • ELLENORR
     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
  • LVNG4ME
     Easy to make but lacking in flavor. I added extra soy sauce, pepper and cubed chicken. - 5/26/09
  • KIRSTINMOORE
     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
  • JERRIB19
     It was great even without a whole lot of seasoning. I will definately be making this again. - 4/6/09
  • HONEYB1949
     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
  • JENNYBABEE
     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
  • THESCHOLAR
     Fantastic in taste and simplicity!! - 4/15/09
  • CD5819691
     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
  • ZONIE65
     I made a ton of this stuff. Great for a quick meal. - 2/8/09
  • NO-41_RAZZYS_PL
     One egg works... love orange slices and thin strips of pork or chicken! Thanks! It's going in my cookbook! - 12/28/08
  • MAINEROCKS
     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
  • CPTN_ROSE
     I find that you dont' need the olive oil!!! Just use a really good non-stick pan. - 9/22/09
  • SPARKLE72023
     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
  • TEMPERATEBEING
     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
  • SUGARPUNK52
     Very good.I also added some left-over vegetables that I had.YUM! - 5/3/09
  • IMNANA2
     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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