Healthy Vegetable Fried Rice | Renee's Kitchen Adventures

Thursday, May 19, 2011

Healthy Vegetable Fried Rice

Whenever we order Chinese food, we always seem to be left with large containers of rice.  I usually pop them into the fridge and if I don't find a use for them right away, transfer to a ziplock freezer bag and freeze them. 

Plain leftover rice from Chinese takeout is the perfect excuse to make up a batch of tasty fried rice...and the bonus is, it is much healthier than the kind you can order with your meal from the restaurant. 

If your rice is frozen, you can simply defrost it in the refrigerator before using it...but one rule of thumb is that you want your rice to be COLD!  You can add in any vegetables you I've used canned bean sprouts, chopped up broccoli ( leftover from a meal we had the other night), frozen peas and carrots mix, diced red pepper, and scallions and onions.  I  loosely follow a recipe from my friend Mel for the sauce portion of the dish. 

It was a delicious accompaniment to the teriyaki steak kabobs, but it could also stand alone a main meatless meal!

The recipe stats as stated below allow for a very generous portion size, IMHO, and you could half the portion size for half the points+, if you like.  

Healthy Vegetable Fried Rice
from the kitchen of MKA

Servings - 6    Serving Size - 1/6th of recipe ( approx a cup +)    Points Plus per serving - 8 points+
Calories - 293,   Total Fat - 4.6g,   Carb. - 55.7g,   Protein - 9.7g,   Fiber - 3.8g

For Sauce;
1 TBS. packed brown sugar
1 TBS. plain rice wine vinegar
2 TBS. soy sauce, low sodium 
squirt of, or more to taste, Sriracha Sauce ( you could also use 1/4 tsp. red pepper flakes in place of)
1/4 tsp. fresh ground black pepper
1/2 tsp. ground ginger
1 tsp. toasted sesame oil

For Rice:
1 quart container of leftover COLD rice ( white or brown) - approx. 4 cups of cooked rice
1/2 cup eggbeaters
1 TBS. canola oil
1/2 cup onion, diced
1/4 cup sweet red pepper, diced
3 cloves garlic, minced
2 cups frozen peas and carrots, defrosted under cool running water
1 cup canned bean sprouts
1/2 cup rough chopped, cooked  broccoli
3 scallion, sliced ( reserve 2 TBS for topping)
1 TBS. finely chopped honey roasted peanuts, for topping

1.  To make sauce:  combine all sauce ingredients in small bowl or 4 cup glass measure and whisk until combined.  Set aside. 

2. Spray a  large nonstick skillet with cooking spray and heat over med high heat.  Add the eggbeaters and cook until set.  Once set, roll up jelly roll style and set aside on a plate.  ( see picture below)  Once on plate, chop into bite sized pieces.

3.  In same skillet you cooked the eggbeaters in,  add the canola oil and the chopped onion, red pepper and garlic.  Cook until softened and fragrant ( about 5 minutes or so).   Next add into the skillet the cold rice.  Press down into the skillet.  Allow to cook without stirring it for about 5 minutes.  After 5 minutes, stir and add in the peas and carrots, broccoli, bean sprouts and scallions ( except the ones reserved for topping). 

4. Cook and stir until vegetables are hot, about another 3 - 5 minutes..  Pour in the reserved sauce and add in the reserved egg.  Mix well.  Heat through, about 2 minutes.  Top with reserved scallions and chopped peanuts.  


Sunshine UPDATE!  It looks like the sun is really trying hard to stay out today, for a change!  I have some herbs and some annuals I really need to pot or get into the ground today.  I don't think the ground soil is going to be dry enough to plant in...but I am hoping we will stay dry today so I can at least get the flowers and herbs potted.  I have basil and mint to pot.  I already have chives and oregano growing in the garden.  I still want to plant some thyme and rosemary, and then I will be all set with herbs for the season!  It will be nice to not have to buy them when I want them!!  

Do you plant herbs?  What are your favorite fresh herbs to cook with?


  1. LOVE homemade fried rice! I usually just use garlic and soy sauce as my "sauce". I will have to try this sauce version. All of your veggie add ins look great. Glad to hear you're finally getting some more sunshine! We planted fruits and vegetables, but no herbs. I do love basil, so I'm thinking about doing a potter of basil.

  2. This dish looks so healthy and flavorful! :D I'm glad you caught up with my posts but I was backtracked last week too so life comes before blogging for sure!

    Hope you are doing well!

  3. What a pretty dish. I love that it is healthier than most without sacrificing flavor. I hope you have a great day. Blessings...Mary

  4. Yum this sounds good. I've been making a skinny chicken fried rice but I'm going to give your vegetable one a try!

  5. Your fried rice looks delicious - although I usually go from frozen peas to pan and they thaw alright. :D

    You had me at sriracha sauce too!

    Basil is my favorite herb, then cilantro :D

  6. I absolutely love fried rice! I could make a meal out of just fried rice alone. I love that this is a healthy alternative. Looks delicious!

  7. This looks amazing Renee! Have you ever thought of writing/publishing a cookbook? Your recipes are wonderful.

  8. I like this healthier version of fried rice... so versatile and delicious!

  9. Wow, this looks delicious! Fried rice with good nutrition stats? I'm all over it! I love the idea of serving it with that teriyaki beef...perfect! :) And all the original recipes - way to go!!

    Have a great weekend and I can finally say...ENJOY THE WEATHER!

  10. Hi Renee,
    I just love your Fried Rice, what a great dish. Your combination of veggies and season make this dish full of flavor. Thanks for sharing with Full Plate Thursday and come back soon!


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