Brow rice & Vegetables Fried Rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1/2 medium onion thinly sliced2 cloves garlic finely minced1/2 Red bell pepper, seeds and pith removed, sliced thinly into 2 inch stripsBroccoflower, rinsed, florets and stalk, cut into small florets, remove about 1/4 of the stalk end, peel stalk and slice thinly into 2-inch slices.2 cups cooked brown rice, crumbled2 tsp sesame oil2 tsp toasted sesame seeds (optional for garnish)5-6 sprays cooking spray1 scallion, sliced thin diagonally (optional for garnish)Dash salt and pepper (optional)
This will cook quickly so make sure all your items are prepped and easy to reach.
3-second spray non-stick pan and heat on high, add garlic and onions and cook until garlic becomes aromatic stirring frequently to prevent burning.
Add Broccoflower and carrots to pan, stir frequently until broccoflower is half cooked.
Add baby kale, brown rice, red bell pepper and soy sauce to pan (at this point, you can add 1 to 3-second cooking spray to the rice to loosen it and prevent it from sticking. Stir frequently until baby kale has wilted then turn off heat.
Add sesame oil to fried rice and stir to incorporate it into fried rice.
Garnish with toasted sesame seeds and scallions
Serving Size: Makes approx. 4 side dish servings or 2 main dish servings
Number of Servings: 4
Recipe submitted by SparkPeople user RLVALD.
3-second spray non-stick pan and heat on high, add garlic and onions and cook until garlic becomes aromatic stirring frequently to prevent burning.
Add Broccoflower and carrots to pan, stir frequently until broccoflower is half cooked.
Add baby kale, brown rice, red bell pepper and soy sauce to pan (at this point, you can add 1 to 3-second cooking spray to the rice to loosen it and prevent it from sticking. Stir frequently until baby kale has wilted then turn off heat.
Add sesame oil to fried rice and stir to incorporate it into fried rice.
Garnish with toasted sesame seeds and scallions
Serving Size: Makes approx. 4 side dish servings or 2 main dish servings
Number of Servings: 4
Recipe submitted by SparkPeople user RLVALD.
Nutritional Info Amount Per Serving
- Calories: 178.4
- Total Fat: 5.7 g
- Cholesterol: 0.0 mg
- Sodium: 319.2 mg
- Total Carbs: 29.2 g
- Dietary Fiber: 3.8 g
- Protein: 4.4 g
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