Easy Fried Rice

High Protein Dairy-Free No Shellfish Dinner Side

Easy Fried Rice

High Protein Dairy-Free No Shellfish Dinner Side
4 servings
Prep time: 25 minutes
Total time: 25 minutes

Description

Mixed frozen vegetables make this healthy fried rice recipe quick, easy and economical. If you don’t have leftover cooked rice on hand, be sure to thoroughly cool your rice before adding it to the wok—if it’s too warm, it creates too much steam and sticks to the wok. To quickly cool warm rice, spread out on a large baking sheet and refrigerate while you prep the rest of your ingredients, about 15 minutes.

Directions

  1. Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.
  2. Add 1 tablespoon oil to the wok along with scallions, ginger and garlic; cook, stirring, until scallions have softened, about 30 seconds. Add vegetables and cook until just tender, 2 to 4 minutes. Transfer the contents of the wok to a large plate.
  3. Add remaining 1 tablespoon oil to the wok; add rice and stir until hot, 1 to 2 minutes. As you stir, pull the rice from the bottom to the top so it all gets coated with oil and evenly cooked.
  4. Return the vegetables and eggs to the wok; add soy sauce and stir until well combined.

Tips

  • Tip: People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
© Meredith Operations Corporation. All rights reserved. Used with permission.

Nutrition Per Serving

  • Calories286 cal
  • Total Fat11.2 g
  • Saturated Fat2.3 g
  • Cholesterol0 mg
  • Sodium404 mg
  • Carbohydrate Total37.3 g
  • Protein8.8 g
  • Phosphorus189 mg
  • Potassium324 mg
  • Fiber6.2 g
  • Calcium59 mg

Ingredients

  • 1 teaspoon plus 2 tablespoon peanut or canola oil, divided
  • 2 large eggs, beaten
  • 3 scallions, thinly sliced
  • 2 teaspoons grated fresh ginger
  • 2 teaspoons minced garlic
  • 2 cups mixed frozen vegetables (thawed)
  • 2 cups cold cooked brown rice
  • 2½ tablespoons reduced-sodium soy sauce

Ingredients

  • 1 teaspoon plus 2 tablespoon peanut or canola oil, divided
  • 2 large eggs, beaten
  • 3 scallions, thinly sliced
  • 2 teaspoons grated fresh ginger
  • 2 teaspoons minced garlic
  • 2 cups mixed frozen vegetables (thawed)
  • 2 cups cold cooked brown rice
  • 2½ tablespoons reduced-sodium soy sauce
  • 1 teaspoon plus 2 tablespoon peanut or canola oil, divided
  • 2 large eggs, beaten
  • 3 scallions, thinly sliced
  • 2 teaspoons grated fresh ginger
  • 2 teaspoons minced garlic
  • 2 cups mixed frozen vegetables (thawed)
  • 2 cups cold cooked brown rice
  • 2½ tablespoons reduced-sodium soy sauce

Description

Mixed frozen vegetables make this healthy fried rice recipe quick, easy and economical. If you don’t have leftover cooked rice on hand, be sure to thoroughly cool your rice before adding it to the wok—if it’s too warm, it creates too much steam and sticks to the wok. To quickly cool warm rice, spread out on a large baking sheet and refrigerate while you prep the rest of your ingredients, about 15 minutes.

Directions

  1. Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.
  2. Add 1 tablespoon oil to the wok along with scallions, ginger and garlic; cook, stirring, until scallions have softened, about 30 seconds. Add vegetables and cook until just tender, 2 to 4 minutes. Transfer the contents of the wok to a large plate.
  3. Add remaining 1 tablespoon oil to the wok; add rice and stir until hot, 1 to 2 minutes. As you stir, pull the rice from the bottom to the top so it all gets coated with oil and evenly cooked.
  4. Return the vegetables and eggs to the wok; add soy sauce and stir until well combined.

Tips

  • Tip: People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.
© Meredith Operations Corporation. All rights reserved. Used with permission.