Vegetable Fried Rice
Colorful low-fat version of the traditional fried rice.
Preparation Time: 15 mins
Cooking Time: 10 mins
Extra Time: 40 mins
(for pre-cooking rice)
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.
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 |
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Need tips on cooking rice from scratch? Check this out!