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Wednesday, April 1, 2015

Easy Fried Rice

Makes: 4 servings

Serving Size: 1 cup

Active Time: 25 minutes

Total Time: 25 minutes

Heart healthy | Low saturated fat | High fiber | Gluten free |

1 teaspoon plus 2 tablespoons peanut or canola oil, divided
2 large eggs, beaten
3 scallions, thinly sliced
2 teaspoons grated fresh ginger
2 teaspoons minced garlic
2 cups mixed frozen vegetables (thawed)
2 cups cold cooked brown rice
2 1/2 tablespoons reduced-sodium soy sauce

Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.
Add 1 tablespoon oil to the wok along with scallions, ginger and garlic; cook, stirring, until scallions have softened, about 30 seconds. Add vegetables and cook until just tender, 2 to 4 minutes. Transfer the contents of the wok to a large plate.
Add remaining 1 tablespoon oil to the wok; add rice and stir until hot, 1 to 2 minutes. As you stir, pull the rice from the bottom to the top so it all gets coated with oil and evenly cooked.
Return the vegetables and eggs to the wok; add soy sauce and stir until well combined.

Per serving: 286 calories; 11 g fat (2 g sat, 5 g mono); 93 mg cholesterol; 37 g carbohydrates; 0 g added sugars; 3 g total sugars; 9 g protein; 6 g fiber; 404 mg sodium; 324 mg potassium.

Nutrition Bonus: Vitamin A (83% daily value), Magnesium (18% dv)

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1/2 medium-fat meat, 1 1/2 fat

Source: Eating Well

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