Fried rice

Dietician's Tip

Rice that has been cooked and refrigerated overnight (or longer — up to 3 days) makes better fried rice because the rice tends to clump together.

Ingredients

  • 2 cups cooked brown rice
  • 3 tablespoons peanut oil
  • 4 green onions with tops, chopped
  • 2 carrots, finely chopped
  • 1/2 cup finely chopped green bell pepper
  • 1/2 cup frozen peas
  • 1 egg
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1/4 cup chopped parsley

Directions

In a large heavy skillet or wok, heat the peanut oil over medium-high heat. Add cooked rice and saute until lightly golden. Add green onions, carrots, green pepper and peas. Stir-fry until vegetables are tender-crisp, about 5 minutes.

Hollow out a circle in the center of the skillet by pushing the vegetables and rice to the sides. Break the egg into the hollow and cook, lightly scrambling the egg as it cooks. Stir the scrambled egg into the rice mixture. Sprinkle with soy sauce, sesame oil and chopped parsley. Serve immediately.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 279
Total carbohydrate: 31 g
Cholesterol: 47 g
Dietary fiber: 4 mg
Monounsaturated fat: 7 g
Protein: 6 g
Saturated fat: 3 g
Serving size: About 1 cup
Sodium: 116 mg
Total fat: 16 g

DASH Eating Plan Servings

Fats and oils: 3
Grains and grain products: 1
Vegetables: 3

Diabetes Meal Plan Choices

Fats: 3
Nonstarchy vegetables: 3
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 3
Vegetables: 3

Last Updated Nov 7, 2015


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