Asian Vegetable & Egg Fried Rice
Nutritional Info
- Servings Per Recipe: 2
- 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
View full nutritional breakdown of Asian Vegetable & Egg Fried Rice calories by ingredient
Introduction
Easy Sunday Night Supper. Calories for Rice are not included. Add 1/2 serving of Buttery Whole Grain Brown Rice per person that was left over from another meal.Low Fat, Healthy Carbs.
South Beach Phase 2 friendly. [1 serving has about 3 servings of veggies].
Serves 2. Easy Sunday Night Supper. Calories for Rice are not included. Add 1/2 serving of Buttery Whole Grain Brown Rice per person that was left over from another meal.
Low Fat, Healthy Carbs.
South Beach Phase 2 friendly. [1 serving has about 3 servings of veggies].
Serves 2.
Number of Servings: 2
Ingredients
-
1 serving of cooked Buttery Whole Grain Brown Rice [cooled]
PAM Spray as needed
1 medium onion, diced
16 oz bag of frozen Stir Fry Vegetables [no added sodium or sauces]
1 tsp Canola or Olive Oil
2 tsp Light Soy Sauce
2 whole eggs plus 4 extra egg whites
Directions
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.
Member Ratings For This Recipe
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