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Healthy Fried Rice

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129
Calories 
20g
Carbs 
4g
Fat 
4g
Protein 
3
Weight Watchers® SmartPoints™
(3 PointsPlus®)

Recipes Content

Recipe

This isn’t my first rodeo with fried rice. We have a bit of a storied past, meaning most times I make it, it turns into a weird, usually soggy, mess. Luckily I have persistence and keep coming back for more and this time I finally figured it out. Here’s the deal with cooking fried rice. First, the rice needs to be cold and ideally one day old. When rice cools it lets out some of the excess moisture which makes it better for frying. The soggy rice of my past was caused by cooking the rice and then immediately using it. Secondly, don’t be scared to get your pan really hot. Fried rice should be cooked quickly and constantly stirred to avoid burning. Finally, cook your eggs first. Even though you’ve seen people pout the eggs in with the veggies and rice and somehow still get delicious fried egg pieces it likely won’t happen for you. You will probably end up with soggy, eggy rice like I have. And that is the secret to delicious fried rice. Add in whatever veggies you like and if you really want an authentic flavor, consider adding in a few dashes of fish sauce.

Prep Time

Healthy Fried Rice

5
Prep Time: 
Cook Time: 
Total Time: 

Ingredients

6
  • 2 cups cooked brown rice
  • 2 tsp vegetable oil, divided
  • 1 tsp sesame oil
  • 1 U egg
  • 1 U egg white
  • 5 U scallions, chopped
  • 2 cups green cabbage, shredded
  • 1 U carrot, grated
  • 4 U cloves garlic, minced
  • 1 tbsp. fresh ginger, minced
  • 2 tbsp low sodium soy sauce

Nutritional Facts

Serving Size: 
3/4 cup (188g)
Amount Per Serving
Calories 129
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 31mg
10%
Sodium 212mg
9%
Total Carbohydrate 20g
7%
Dietary Fiber 3g
10%
Sugars 2g
Protein 4g

Directions

  1. Heat your pan over medium high heat. Whisk together the egg and egg white and season with salt and pepper. Add 1 tsp of vegetable oil to the pan. Add the eggs and cook until just scrambled. Remove from pan and set aside.
  2. Add the remaining vegetable oil and sesame oil to the hot pan. Add the scallions, cabbage, carrot, garlic, ginger, and any other veggies you like. Cook for 1-2 minutes until they just begin to soften.
  3. Add the rice and cook for 2-4 more minutes, stirring constantly, until the rice begins to crisp up.
  4. Add the soy sauce and egg. Stir together and cook for 1 more minute.
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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