Vegetable Fried Rice
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 279.7
- Total Fat: 11.0 g
- Cholesterol: 107.3 mg
- Sodium: 990.9 mg
- Total Carbs: 31.2 g
- Dietary Fiber: 7.1 g
- Protein: 14.3 g
View full nutritional breakdown of Vegetable Fried Rice calories by ingredient
Introduction
This fried rice is mostly veggies with lots of protein and fiber. The sodium can be reduced easily by substituting low sodium soy sauce. I serve this with baked salmon. This fried rice is mostly veggies with lots of protein and fiber. The sodium can be reduced easily by substituting low sodium soy sauce. I serve this with baked salmon.Number of Servings: 4
Ingredients
-
1 1/2 cups cooked brown rice
1 1/2 cups shelled edamame
1 1/2 cups chopped broccoli
1 1/2 cups chopped zucchini
1/4 cup matchstick carrots
1 medium onion, chopped
2 eggs
1 tsp tumeric
1 tsp coriander
1/2 tsp black pepper
2 cloves garlic, chopped
2 tsp grated ginger
1/2 tbsp olive oil
For sauce, you might not use it all:
1/4 cup soy sauce (calculated with regular, but you can use low-sodium just fine)
2-3 tbsp (to taste) rice wine vinegar
1 tbsp mirin
1 tsp or more to taste sriracha chili sauce
Directions
Combine sauce ingredients and mix.
Heat wok or skillet to medium high heat, coat with half of your olive oil. I use a bottle with a pour spout to easily control portions and evenly distribute. Toss in onions first, and stir quickly, cooking until barely translucent. Stir in edamame, carrots, broccoli, and cook until crisp but tender. Remove to bowl.
Drizzle in half your remaining oil, and crack eggs into hot pan, stirring very quickly and cooking until barely done. This should take 20-30 seconds. Remove eggs to the vegetable bowl, pour in the rest of the oil and sprinkle in pepper, coriander, tumeric, garlic and ginger. Toast spices for a few seconds before adding rice and mixing well, tossing to heat thoroughly. Add vegetables and eggs on top, and allow to sit for a minute to develop a nice crust on the rice. Toss together and serve.
Serving Size: 4 large portions
Number of Servings: 4
Heat wok or skillet to medium high heat, coat with half of your olive oil. I use a bottle with a pour spout to easily control portions and evenly distribute. Toss in onions first, and stir quickly, cooking until barely translucent. Stir in edamame, carrots, broccoli, and cook until crisp but tender. Remove to bowl.
Drizzle in half your remaining oil, and crack eggs into hot pan, stirring very quickly and cooking until barely done. This should take 20-30 seconds. Remove eggs to the vegetable bowl, pour in the rest of the oil and sprinkle in pepper, coriander, tumeric, garlic and ginger. Toast spices for a few seconds before adding rice and mixing well, tossing to heat thoroughly. Add vegetables and eggs on top, and allow to sit for a minute to develop a nice crust on the rice. Toss together and serve.
Serving Size: 4 large portions
Number of Servings: 4