Fried Rice
Add some protein and grains to your dinner with this yummy rice dish. Use brown rice for extra fiber.
- Yield
- 6 servings
- Serving size
- 1/6 of recipe
- Rating
- 4.15 of 5 (257 ratings)
Food groups
- Grains: 1 ounces
- Protein Foods: 1 ounces
- Vegetables: 1/4 cups
Ingredients
- 2 tablespoons canola oil (or cooking oil of your choice)
- 1 cup white rice, uncooked
- 3 tablespoons onion, minced
- 1/2 cup carrot (chopped or grated)
- 2 cups water
- 4 whole eggs (beaten)
- 4 egg whites (beaten)
- 1/4 cup fat-free milk
- 1/2 cup peas
- 2 tablespoons reduced-sodium soy sauce
Directions
- Wash hands with soap and water.
- In a large frying pan over medium heat, cook rice, minced onion, and carrots in oil, stirring often until lightly browned.
- Slowly add water.
- Reduce heat, cover and simmer until liquid is absorbed and rice is tender, about 20 minutes.
- Beat eggs and egg whites in a bowl.
- Stir in milk, peas, and soy sauce.
- Pour over hot rice mixture in fry pan.
- Cook on medium heat.
- As mixture begins to thicken, gently draw a spatula across bottom and sides of pan.
- This allows egg mixture to cook.
- Continue until eggs are firm.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 246.6 |
| Total Fat | 8.36 g |
| Saturated Fat | 1.47 g |
| Monounsaturated Fat | 4 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 137.31 mg |
| Carbohydrates | 31.52 g |
| Dietary Fiber | 1.46 g |
| Total Sugars | 2.16 g |
| Added Sugars included | 0 g |
| Protein | 10.67 g |
| Calcium | 52 mg |
| Potassium | 216 mg |
| Sodium | 301.37 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 29 mg |
| Phosphorus | 143 mg |
| Selenium | 22 mg |
| Zinc | 1 mg |
| Vitamin A | 147 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.4 mcg |
| Vitamin C | 5 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 8 mcg |
| Folate | 128 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Niacin | 2 mg |
| Choline | 122 mg |
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Source
Recipe by: Adapted from Flavorful Fried Rice, University of Wisconsin Cooperative Extension Service — Family Living Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/flavorful-fried-rice. Federal works are public domain in the United States.