Vegetable Fried Rice

Vegetable Fried Rice

Colorful low-fat version of the traditional fried rice.

Rating:

4 stars 4 stars 4 stars 4 stars (30 ratings made) Rate
Serves: 6 person(s) Change

Preparation Time: 15 mins
Cooking Time: 10 mins
Extra Time: 40 mins
(for pre-cooking rice)

Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe Dairy-Free Recipe

Ingredients Convert to Imperial

  • 1/3 cup fat-free, reduced-sodium chicken broth
  • 2 Tbsp black bean sauce *
  • 1 tsp reduced-sodium soy sauce
  • 1 tsp sugar
  • 1/4 tsp chili oil
  • 1/2 tsp salt (optional)
  • 1 Tbsp canola or peanut oil
  • 1 egg, beaten
  • 12 fresh snow pea pods, cut legthwise in three strips
  • 10 whole canned water chestnuts, coarsely chopped
  • 3 bok choy ribs (white and green parts), cut in 1/2 inch sliced
  • 1 medium onion, chopped
  • 1/3 cup frozen green peas
  • 1 large garlic clove, minced
  • 2 tsp minced fresh ginger (1-2 tsp)
  • 3 cup cooked brown rice, refrigerated or thawed frozen **
  • 1 freshly ground black pepper, to taste

Directions:

In a small bowl, combine broth, bean sauce, soy sauce, sugar, chili oil and salt, if desired. Set aside.

In wok, heat oil over high heat. Stir-fry egg, breaking up with fork. Add snow peas, water chestnuts, bok choy, onion and green peas. Stir-fry 2 minutes, until peas are bright green and dark green bok choy is wilted. Transfer mixture to plate. Return wok to heat.

Stir-fry garlic and ginger just until fragrant, about 10 seconds.

Do not let them burn. Immediately add rice, bean sauce mixture and vegetable mixture. Stir-fry just until heated through, 3 to 4 minutes. Sprinkle with pepper, if desired. Serve hot or lukewarm.

Tips:

* Prepared black bean sauce is sold in the Asian food section of many supermarkets or in Asian markets.

** The secret to avoiding sticky or gummy fried rice is to chill or freeze the cooked rice before adding it to the pan.

Thanks to American Institute for Cancer Research