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Flavorful Fried Rice

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Flavorful Fried Rice
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Flavorful Fried Rice
En Español

Fivestar Rating
(292 votes)
Recipe Total Cost
  • Makes: 6 servings

Add some protein and grains to your dinner with this yummy rice dish. Use brown rice for extra fiber.

Ingredients

  • 2 tablespoons cooking oil (or margarine)
  • 1 cup rice, regular, uncooked
  • 3 tablespoons onion (minced)
  • 1/2 cup carrot (chopped or grated)
  • 2 cups water
  • 4 egg (beaten)
  • 4 egg whites (beaten)
  • 1/4 cup milk, non-fat
  • 1/2 cup peas
  • 2 tablespoons soy sauce

Directions

1. In a frying pan over medium heat, cook rice, minced onion, and carrots in oil, stirring often until lightly browned.

2. Slowly add water. Reduce heat, cover and simmer until liquid is absorbed and rice is tender, about 20 minutes.

3. Beat eggs in bowl. Stir in milk, peas, and soy sauce. Pour over hot rice mixture in fry pan.

4. 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.

Source:

University of Wisconsin, Cooperative Extension Service, A Family Living Program

Nutrition Information

Serving Size: 1/6 of recipe
Nutrients Amount
Total Calories 237
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 124 mg
Sodium 393 mg
Carbohydrates 30 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 11 g
Vitamin D 1 mcg
Calcium 53 mg
Iron 2 mg
Potassium 223 mg
N/A - data is not available
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 0.5 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 223 mg
Sodium 393 mg
Copper 130 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 mcg
Vitamin C 6 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 8 mcg
Folate 115 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 2 mg
Choline 107 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/4 cups
Grains
1 ounces
Protein Foods
1 ounces

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A little bland, I added 1 tsp ground ginger and 1 tsp of garlic and increased the soy sauce to 4 tbs.