Veggie Fried Brown Rice
Ingredients
- 1 cup brown rice, raw
- 1 large egg
- 3 large egg white
- 1 none cooking spray
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper, ground
- 1/2 medium onion
- 1 medium bell pepper, red
- 1 cup peas and carrots, frozen
- 1 clove garlic
- 1 tablespoon sesame oil
- 2 1/2 teaspoon soy sauce, low sodium
- 1 teaspoon fish sauce
- 2 stalk green onion
- 1 teaspoon ginger root, fresh
- 1 medium avocado
Serve With
- 2 medium mango
Instructions
- Cook rice as directed on package. (If possible, do this a day in advance.)
- Meanwhile, whisk egg and egg whites in a small bowl. Dice onion and bell pepper, mince the garlic, slice green onion and grate the ginger; set all aside separately.
- Spray wok with cooking spray and heat over medium. Add eggs, salt and pepper. Cook and stir to scramble; remove from wok and set aside. Add onion, pepper and frozen veggies to hot wok. Cook for 2-3 minutes, stirring occasionally. Stir in the garlic, sesame oil, soy sauce and fish sauce; cook for 2 minutes. Add green onion and ginger; cook 1-2 minutes more. Add eggs and rice; toss to combine.
- Top fried rice with sliced avocado and serve with mango on the side.
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Nutrition
Calories: 414kcal | Carbohydrates: 64g | Protein: 12g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 47mg | Sodium: 488mg | Fiber: 9g | Sugar: 16g
Natalie Monson
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.
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