Egg Fried Rice

photoDon’t let the “FRIED” in the name of this dish fool you. Fried rice can be a very healthy meal. You only use 1 tablespoon of oil for the whole dish, it’s full of nutritious, whole-grain brown rice, and

In our house we like to have a few meatless meals a week both to save money and to try to decrease our saturated fat consumption. Egg fried rice is a FANTASTIC meatless meal since you still get protein from the eggs. It’s also super-fast and SUPER inexpensive. Those two things combined mean this recipe is becoming a regular go-to for busy weeknights.

This is the perfect recipe to introduce your family to brown rice. Your family won’t be able to tell the difference! The key to GREAT fried rice is using cold, left-over rice. If you try to use fresh rice, you’ll end up with a gummy, gooey mess.

Also, don’t let the recipe limit you! EXPERIMENT with different veggies. I like to use up whatever leftover veggies are in the fridge. And don’t be afraid to try out some fruits too! Pineapple is delicious in fried rice.

Click through for the full recipe and the nutritional information.

Makes 2 meal-sized portions or 4 side dish portions.
• 1 tablespoon neutral oil such as canola
• ½ cup chopped onion
• 2 green onions, chopped
• 1 clove garlic, minced
• 2 cups cooked, refrigerated left-over brown rice
• 2 eggs, blended with fork
• 1 cup frozen vegetable medley, thawed
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon oyster sauce (optional)
• 1 teaspoon red pepper flakes, optional

Heat the oil in a large skillet or wok over medium heat. When hot, add the chopped onion. Cook stirring frequently until onion is barely translucent.
Add the green onion and the garlic and cook for 30 seconds making sure not to burn the garlic.
Increase the heat to medium-high, add rice and stir it into the onions and garlic. Stir frequently until rice begins to brown (about 6 or 7 minutes).
Push the rice to the edges to clear a space in the center of the skillet. Add the eggs to the empty space and scramble, stirring constantly until almost, but not quite, cooked through.
Add the mixed vegetables to the skillet and stir to combine with the eggs and rice.
Stir in the soy sauce, oyster sauce, and red pepper flakes and allow all ingredients to heat through.

What do you like in your fried rice?  Comment below to let us all know!

Nutrition Facts

2 Meal-Sized Servings

Amount Per Serving

  Calories                                 429.5

  Total Fat                                 14.1 g

  Saturated Fat              2.6 g

  Polyunsaturated Fat    3.1 g

  Monounsaturated Fat   5.9 g

  Cholesterol                            186.0 mg

  Sodium                                  1,155.7 mg

  Potassium                              246.6 mg

  Total Carbohydrate                 61.1 g

  Dietary Fiber               4.9 g

  Sugars                        5.6 g

  Protein                                   13.5 g

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