Fried Rice
Add some protein and grains to your dinner with this yummy rice dish. Use brown rice for extra fiber.
- 6 Servings
- Less than $3.00
Fried Rice
Add some protein and grains to your dinner with this yummy rice dish. Use brown rice for extra fiber.
- 6 Servings
- Less than $3.00
Ingredients
- 2 tablespoons cooking oil of choice
- 1 cup white rice, uncooked
- 3 tablespoons onion, minced
- 1/2 cup carrot, chopped or grated
- 2 cups water
- 4 eggs, beaten
- 4 egg whites, beaten
- 1/4 cup fat-free (skim) milk
- 1/2 cup peas
- 2 tablespoons reduced-sodium soy sauce
Steps
Wash hands with soap and water.
In a large frying pan over medium heat, cook rice, minced onion, and carrots in oil, stirring often until lightly browned.
Slowly add water. Reduce heat, cover and simmer until liquid is absorbed and rice is tender, about 20 minutes.
Beat eggs in bowl. Stir in milk, peas, and soy sauce. Pour over hot rice mixture in fry pan.
Cook on medium heat. As mixture begins to thicken, gently draw a spatula across bottom and sides of pan. This allows egg mixture to cook. Continue until eggs are firm.
Ingredients
Serving Size: 1/6 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 237 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 4 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 19 mg |
| Cholesterol | 124 mg |
| Carbohydrates | 30 g |
| Dietary Fiber | 1 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 11 g |
| Minerals | |
| Calcium | 53 mg |
| Potassium | 219 mg |
| Sodium | 292 mg |
| Copper | 131 mcg |
| Iron | 2 mg |
| Magnesium | 29 mg |
| Phosphorus | 145 mg |
| Selenium | 22 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 153 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.4 mg |
| Vitamin C | 6 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 8 mcg |
| Folate | 117 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Niacin | 2 mg |
| Choline | 108 mg |
Source:
- Adapted from Flavorful Fried Rice, University of Wisconsin Cooperative Extension Service
- Family Living Program