Healthy Fried Rice

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 176.2
  • Total Fat: 4.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 196.9 mg
  • Total Carbs: 28.7 g
  • Dietary Fiber: 3.3 g
  • Protein: 5.5 g

View full nutritional breakdown of Healthy Fried Rice calories by ingredient


Introduction

I came up with this recipe after finding out my husband needs to lower his cholesterol. If cholesterol is not an issue for you, feel free to use real eggs and add meat or shellfish. Can be a side dish or a main course. I came up with this recipe after finding out my husband needs to lower his cholesterol. If cholesterol is not an issue for you, feel free to use real eggs and add meat or shellfish. Can be a side dish or a main course.
Number of Servings: 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)




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.