Asian Vegetable & Egg Fried Rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
1 serving of cooked Buttery Whole Grain Brown Rice [cooled]PAM Spray as needed1 medium onion, diced16 oz bag of frozen Stir Fry Vegetables [no added sodium or sauces]1 tsp Canola or Olive Oil2 tsp Light Soy Sauce2 whole eggs plus 4 extra egg whites
Use rice left over from another meal; cooled. Wild rice would also work.
Set frozen vegetable bag on counter to start thawing.
Preheat Wok or a large pan over medium-low heat while prepping the onion. Spray pan with PAM. Add onion and allow to cook slowly to soften / not carmelized. If needed, add a small amount of water.
Add the rice to pan and stir with the onion until warmed. Add the bag of frozen vegetables. Stir together well. Add the oil & Light Soy Sauce. Cover with lid, but stir well every couple minutes until well heated [6 to 8 minutes]
Break eggs & separate into a bowl. Beat eggs with a fork.
When vegetable rice mixture is hot:
Either transfer to a bowl and cover to keep hot, or spoon the mixture up the side of the Wok so that the center is clear of the mixture. Spray base of pan again with PAM.
Pour the beaten egg mixture into the pan and stir with a fork until it is solid. Not intended to brown. Will be crumbled. Return the rice & vegetable mixture to pan. Stir well so heated through. Serve.
If family members prefer more rice, take out your serving first before adding the rest of the rice.
Remember that the calorie count on recipe does not include the rice.
Number of Servings: 2
Recipe submitted by SparkPeople user 60SIXTY.
Set frozen vegetable bag on counter to start thawing.
Preheat Wok or a large pan over medium-low heat while prepping the onion. Spray pan with PAM. Add onion and allow to cook slowly to soften / not carmelized. If needed, add a small amount of water.
Add the rice to pan and stir with the onion until warmed. Add the bag of frozen vegetables. Stir together well. Add the oil & Light Soy Sauce. Cover with lid, but stir well every couple minutes until well heated [6 to 8 minutes]
Break eggs & separate into a bowl. Beat eggs with a fork.
When vegetable rice mixture is hot:
Either transfer to a bowl and cover to keep hot, or spoon the mixture up the side of the Wok so that the center is clear of the mixture. Spray base of pan again with PAM.
Pour the beaten egg mixture into the pan and stir with a fork until it is solid. Not intended to brown. Will be crumbled. Return the rice & vegetable mixture to pan. Stir well so heated through. Serve.
If family members prefer more rice, take out your serving first before adding the rest of the rice.
Remember that the calorie count on recipe does not include the rice.
Number of Servings: 2
Recipe submitted by SparkPeople user 60SIXTY.
Nutritional Info Amount Per Serving
- Calories: 274.6
- Total Fat: 7.4 g
- Cholesterol: 212.5 mg
- Sodium: 420.5 mg
- Total Carbs: 28.8 g
- Dietary Fiber: 6.4 g
- Protein: 16.0 g