• Serves
    4
  • 279
    Calories

Dietician's Tip: Rice that has been cooked and refrigerated overnight (or longer — up to 3 days) makes better fried rice because the rice tends to clump together.

Ingredients

  • 2 cups cooked brown rice
  • 3 tablespoons peanut oil
  • 4 green onions with tops, chopped
  • 2 carrots, finely chopped
  • 1/2 cup finely chopped green bell pepper
  • 1/2 cup frozen peas
  • 1 egg
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 1/4 cup chopped parsley

Directions

In a large heavy skillet or wok, heat the peanut oil over medium-high heat. Add cooked rice and saute until lightly golden. Add green onions, carrots, green pepper and peas. Stir-fry until vegetables are tender-crisp, about 5 minutes.

Hollow out a circle in the center of the skillet by pushing the vegetables and rice to the sides. Break the egg into the hollow and cook, lightly scrambling the egg as it cooks. Stir the scrambled egg into the rice mixture. Sprinkle with soy sauce, sesame oil and chopped parsley. Serve immediately.

Nutritional analysis per serving

Serving size: About 1 cup

  • Calories 279
  • Cholesterol 47 g
  • Monounsaturated fat 7 g
  • Saturated fat 3 g
  • Sodium 116 mg
  • Total carbohydrate 31 g
  • Dietary fiber 4 mg
  • Protein 6 g
  • Serving size About 1 cup
  • Total fat 16 g
  • Fats and oils 3
  • Grains and grain products 1
  • Vegetables 3
  • Carbohydrates 1
  • Fats 3
  • Vegetables 3
  • Fats 3
  • Nonstarchy vegetables 3
  • Starches 1
Last Updated: 11-07-2015
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