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Fried Brown Rice
Fried Brown Rice

Category: Main Dish | Serves: 6

(77 ratings)

Nutrition Information:
Calories: 231
Protein: 13 g
Carbs: 34 g
Fat: 4 g
Saturated Fat: 1 g
Sodium: 284 mg
Fiber: 2 g

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This healthy version of fried rice uses plenty of veggies, lean meat and brown rice. Serve with a cup of broth based soup or a crisp green salad.
3 cups cooked brown rice
1 10oz. package frozen mixed vegetables or 2 cups fresh vegetables, chopped
1 small onion, finely chopped
1 cup cooked poultry, fish, or meat (optional)
2 eggs, lightly beaten
2 teaspoons vegetable oil
3 teaspoons soy sauce
1 In a large pan, heat oil on medium-high heat. Add onion and rice. Stir and cook until onion is soft, about 5 minutes.
2 Reduce heat to medium and add vegetables and meat to rice mixture. Cook 2 minutes for frozen vegetables and 5-7 minutes for fresh vegetables.
3 Spread the mixture out to the sides of the pan, leaving space in the middle for the eggs.
4 Add the eggs, and scramble until cooked firm. Mix the eggs with the rice and vegetables, then sprinkle with soy sauce.

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Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health.
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