3
Dietitian’s tip:
Cooked rice that’s been in the fridge overnight or up to three days makes better fried rice. The rice tends to clump together.
Number of servings
Serves 4
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Plant-based
- Meatless
- Healthy-carb
- Kidney diet
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, then lightly scramble the egg as it cooks. Stir the scrambled egg into the rice mixture. Sprinkle with soy sauce, sesame oil and chopped parsley. Serve right away.
Nutritional analysis per serving
Serving size: About 1 cup
- Calories 253
- Total carbohydrate 31 g
- Total sugars 3.5 g
- Added sugars 0 g
- Dietary fiber 4 mg
- Protein 6 g
- Total fat 12 g
- Saturated fat 2 g
- Trans fat 0 g
- Monounsaturated fat 5.5 g
- Polyunsaturated fat 4 g
- Cholesterol 35 mg
- Sodium 217 mg
- Potassium 321 mg
- Calcium 49 mg
- Magnesium 62 mg
- Vitamin D 8 IU
- Iron 2 mg
