Vegetable Fried Rice

Vegetable Fried Rice

Dinner

Fried rice is an Asian specialty that is made from rice that has been cooked and refrigerated overnight before being fried with a variety of other ingredients. It’s important to allow the rice to dry in the refrigerator overnight because it will have a better texture and greater intensity of flavor. The vegetables in this recipe aren’t written in stone. Gather your family around the table the day before you plan on serving this and come up with your own vegetable combinations. Add meat, eggs, or shrimp for a heartier meal.

  • 3 cups brown rice, uncooked
  • 3/4 teaspoon garlic, minced
  • 1/4 teaspoon fresh ginger, grated
  • 3 tablespoons vegetable oil
  • 3 eggs
  • 1/4 cup carrots, shredded
  • 1/4 cup green beans, cut into 1/2 inch lengths
  • 1/2 cup red bell peppers, small dice
  • 3/4 cup mushrooms, sliced
  • 1/2 cup peas
  • 2 tablespoons light soy sauce
  • 1/4 cup green onions, sliced
The night before:
1. Bring a saucepan of water to a boil. Add the rice, reduce the heat to low, and cook until soft, approximately 40 minutes. Once the rice is cooked and all the water absorbed spread the cooked rice on a cookie sheet and place uncovered in the refrigerator to dry overnight.
The next day:
1. Stir-fry the garlic and ginger in a wok or large sauté pan with 2 tablespoons of vegetable oil over medium heat taking care not to burn them.
2. Add the remaining tablespoon of oil, heat, and then scramble the eggs. Once the eggs are scrambled add the rice and stir fry until hot.
3. Add the vegetables, soy sauce, and green onions and cook for 2 minutes to allow the flavors to blend.
Serving Size 1 serving
Servings Per Recipe 8
Calories 183
Calories from Fat 54 (29% of tot cal)
Total Fat 6g-9%
Saturated Fat 1g – 7%
Cholesterol 92mg-31%
Sodium 238mg – 10%
Total Carbo 27g – 9%
Dietary Fiber 2g – 8%
Sugars 25g
Protein 6g
Vitamin A 156%
Vitamin C 36%
Calcium 4%
Iron 13%
Calorie Diet 2000
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending upon your caloric intake.