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

  • 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

Nutritional Info (per serving)

CALORIES 176 cals
Kilojoules 737 kJ
Fat 4.4 g
Saturated Fat 0.5 g
Cholesterol 31 mg
Sodium 270 mg
Carbohydrates 30.7 g
Fiber 3.6 g
Total Sugars 3.9 g
Protein 4.9 g
Calcium 49.0 mg
Note: A dash indicates no data is available.