HEALTHY FRIED RICE

HEALTHY FRIED RICE

HEALTHY FRIED RICE

HEALTHY FRIED RICE

Ingredients:

4 cups cold cooked rice
2 large eggs
1 teaspoon salt
1/2 teaspoon pepper
4 tablespoons canola, corn, or peanut oil
1/2 cup thinly sliced scallions or diced onion
1 teaspoon thick soy sauce*
1 cup fresh peas, parboiled, or thawed frozen peas
1 cup diced carrots, parboiled or thawed frozen carrots
1/2 cup diced cooked ham, chicken, turkey or pork
1 cup fresh bean sprouts

Directions:

Place the rice in a large bowl and use your fingers to break up any lumps. Set aside. Beat the eggs in a separate bowl with the salt and pepper. Set aside. Pour the oil into a wok or stir-fry pan and place the pan
over medium-high heat. When the oil is hot but not smoking, add the scallions; they should sizzle. Stir for about 15 seconds. Stir the beaten eggs into the pan with a spatula and scramble until the eggs are dry and separate.
Add the rice to the eggs and mix thoroughly. Pour the soy sauce evenly over the mixture. Add the peas, carrots, ham, and bean sprouts. Stir constantly until all the ingredients are well mixed and heated through. Serve the fried rice immediately.
*Available in Asian markets. You can substitute dark soy sauce,
but you will need to add more than 1 teaspoon to get the same dark
color.
Fried Rice Nutritional Breakdown per serving (based on
5 servings, and substituting soy sauce for the thick soy sauce):
384 calories (kcal); 15 g Total Fat (23 percent calories from fat);
11 g Protein; 51 g Carbohydrate; 82 mg Cholesterol; 711 mg
Sodium; 4g Fiber. At three servings the calorie count per
serving climbs to 640, with 38 percent calories from fat,
and the sodium count jumps to 1185 mg.