This fried rice is as flavorful as your favorite takeout version, but it's packed with brown rice and veggies.

Serves 4

Ingredients:

       
  • 2 cups brown rice, cooked
  •    
  • 1 teaspoon sesame oil
  •    
  • 1/2 cup diced onion
  •    
  • 1/2 cup diced carrot
  •    
  • 1/2 cup diced celery
  •    
  • 1 cup sliced mushrooms
  •    
  • 2 tablespoons sliced scallions
  •    
  • 1/2 teaspoon grated fresh ginger root
  •    
  • 1 teaspoon grated fresh garlic
  •    
  • 2 tablespoons low-sodium soy sauce
  •    
  • 1/4 cup peas
  •    
  • 1 cup egg substitute

Directions:

Cook the rice according to the directions on the package. Set cooked rice aside. In a large nonstick saute pan, heat the oil over medium heat. Add the onion, carrot and celery. Cook for 2 minutes. Add the mushrooms, scallions, ginger and garlic. Stir constantly for 1 minute. Add the soy sauce, peas, egg and rice. Heat thoroughly.

Nutritional Analysis (per serving)

Serving size: 1/2 cup
  • Total carbohydrate: 30 g
  • Dietary fiber: 4 g
  • Sodium: 469 mg
  • Saturated fat: 0 g
  • Monounsaturated fat: 1 g
  • Total fat: 2 g
  • Cholesterol: 0 mg
  • Protein: 11 g
  • Calories: 186
  • Grains and grain products: 1
  • Meats poultry and fish: 1
  • Vegetables: 1
  • Carbohydrates: 1 1/2
  • Protein and dairy: 1/2
  • Vegetables: 1
  • Meat and meat substitutes: 1
  • Nonstarchy vegetables: 1/2
  • Starches: 1 1/2
Last Updated: 2016-06-29
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