Fried rice with mushrooms

Dietician's Tip

This fried rice is as flavorful as your favorite takeout version, but it's packed with brown rice and veggies.

Ingredients

  • 2 cups brown rice, cooked
  • 1 teaspoon sesame oil
  • 1/2 cup diced onion
  • 1/2 cup diced carrot
  • 1/2 cup diced celery
  • 1 cup sliced mushrooms
  • 2 tablespoons sliced scallions
  • 1/2 teaspoon grated fresh ginger root
  • 1 teaspoon grated fresh garlic
  • 2 tablespoons low-sodium soy sauce
  • 1/4 cup peas
  • 1 cup egg substitute

Directions

Cook the rice according to the directions on the package. Set cooked rice aside. In a large nonstick saute pan, heat the oil over medium heat. Add the onion, carrot and celery. Cook for 2 minutes. Add the mushrooms, scallions, ginger and garlic. Stir constantly for 1 minute. Add the soy sauce, peas, egg and rice. Heat thoroughly.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 186
Total carbohydrate: 30 g
Cholesterol: 0 mg
Dietary fiber: 4 g
Monounsaturated fat: 1 g
Protein: 11 g
Saturated fat: 0 g
Serving size: 1/2 cup
Sodium: 469 mg
Total fat: 2 g

DASH Eating Plan Servings

Grains and grain products: 1
Meats, poultry and fish: 1
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 1/2
Starches: 1 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1 1/2
Protein and dairy: 1/2
Vegetables: 1

Last Updated Jun 29, 2016


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