Coach Nicole's Vegetable Fried (Brown) Rice
 Rice Recipe){kind=link}
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 317.4
- Total Fat: 13.6 g
- Cholesterol: 140.2 mg
- Sodium: 392.9 mg
- Total Carbs: 37.0 g
- Dietary Fiber: 7.0 g
- Protein: 12.5 g
View full nutritional breakdown of Coach Nicole's Vegetable Fried (Brown) Rice calories by ingredient
Introduction
This is a quick meal you can throw together with your favorite fresh and/or frozen veggies. Eat as a main entree or serve with another protein, such as tofu or chicken. This is a quick meal you can throw together with your favorite fresh and/or frozen veggies. Eat as a main entree or serve with another protein, such as tofu or chicken.Number of Servings: 4
Ingredients
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non-stick cooking spray
3 medium eggs, beaten
2 Tbsp chili oil
1 tsp organic canola oil (or other oil of choice)
8 oz. frozen broccoli florets*
1 cup frozen green beans, any style*
1/2 cup frozen peas*
1/2 cup frozen shelled edamame (green soybeans)
2 cups COOKED brown rice (I use 1 package of Trader Joe's frozen brown rice, cooked according to directions.)
2 Tbsp low-sodium soy sauce (can be omitted to reduce sodium in dish)
2 cloves garlic, minced
1 medium carrot, washed and grated
2 slices (about 1/4" thick) medium red onion, diced
*You could also use fresh veggies or any other vegetables you have on hand, such as red or green peppers, spinach, etc.
Directions
Follow package instructions to cook brown rice to yield 2 cups. Quick or microwavable brown rice is perfect for this!
Spray non-stick skillet with cooking spray and heat over medium. Pour beaten eggs into skillet and scramble just until firm (set). Transfer eggs to a cutting board and chop roughly.
In same skillet, add chili and canola oils to coat pan. Add all frozen vegetables. Cook, stirring occasionally, over medium to medium-high heat for about 4 minutes. Add cooked brown rice and chopped eggs to pan. Continue cooking for about 5 more minutes or until vegetables are heated through.
When vegetables are almost finished cooking, add soy sauce, garlic, red onion, and grated carrot and cook another 1-3 minutes.
Serve immediately as a main dish or an accompaniment to protein.
Number of Servings: 4
Recipe submitted by SparkPeople user COACH_NICOLE.
Spray non-stick skillet with cooking spray and heat over medium. Pour beaten eggs into skillet and scramble just until firm (set). Transfer eggs to a cutting board and chop roughly.
In same skillet, add chili and canola oils to coat pan. Add all frozen vegetables. Cook, stirring occasionally, over medium to medium-high heat for about 4 minutes. Add cooked brown rice and chopped eggs to pan. Continue cooking for about 5 more minutes or until vegetables are heated through.
When vegetables are almost finished cooking, add soy sauce, garlic, red onion, and grated carrot and cook another 1-3 minutes.
Serve immediately as a main dish or an accompaniment to protein.
Number of Servings: 4
Recipe submitted by SparkPeople user COACH_NICOLE.
Member Ratings For This Recipe
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PAC105
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STRAY_CAT
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DEBINS
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MARYELLEN301
Used this as a "starter recipe" I actually cleaned out the crisper on this one! Used half of the broccoli called for and went with cabbage, peppers, spinach, snow peas and green onions. Added some sesame oil but had no chili oil. I felt it needed more seasoning. The chili oil might have helped. - 3/3/11
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SISTER337