VEGETABLE EGG FRIED RICE
Light and fluffy are words that should describe well-made fried rice. It shouldn't be weighed down with soy sauce or oil. Using eggs is the key to keeping it light. Cooking the rice right into the wet egg creates a pillowy, fluffy fried rice.
Provided by Jet Tila
Categories main-dish
Time 10m
Yield 4 servings
Number Of Ingredients 13
Steps:
- In a large skillet, heat the oil until a wisp of white smoke appears. Add the garlic and onion, saute 30 seconds. Add the beaten eggs and immediately add the rice, gently press down in small circles to separate the rice grains.
- Stir in the carrot and bell pepper and cook for about 1 minute. Don't be afraid to scrape rice stuck to the bottom of the pan. Fold in the oyster sauce, soy sauce, sugar, white pepper and salt. Continue to stir and fold for about 2 more minutes. Cook until the rice absorbs the sauces and is slightly crisp on the edges.
- Fold in the green onions and serve immediately.
VEGETABLE EGG-FRIED RICE
This stir-fry is packed with veg and vitamins, and plenty of protein too from the eggs and sesame seeds. To scale up this budget stir-fry just add extra veg. Each serving provides 286 kcal, 17g protein, 31g carbohydrates (of which 6g sugars), 8g fat (of which 2g saturates), 9g fibre and 0.7g salt.
Provided by Hala El-Shafie
Categories Main course
Yield Serves 4
Number Of Ingredients 11
Steps:
- Heat a wok until hot, then add the oil. When it is hot, add the spring onions and red pepper and stir-fry for 1-2 minutes, or until just softened. Stir in the garlic and add the broccoli with 4 tablespoons of water, then bring to the boil and simmer for 2 minutes, or until the broccoli is just tender and the water has nearly evaporated.
- Add the rice and stir fry for 2-3 minutes, or until hot through. Stir in the peas and cook for 1 minute.
- Beat the eggs and soy sauce together using a fork. Add the egg mixture to the rice and stir-fry for 2-3 minutes, or until the eggs have just set. Stir in the sesame seeds, season with salt and pepper and serve immediately.
Nutrition Facts : Calories 286kcal, Carbohydrate 31g, Fat 8g, Fiber 9g, Protein 17g, SaturatedFat 2g, Sugar 6g
VEGETABLE FRIED RICE WITH EGGS AND GREENS
You can easily adapt this recipe to vegetables you already have to make a quick, healthy dinner.
Yield serves 4-6 people as an entrée
Number Of Ingredients 14
Steps:
- The day before: Cook rice: In a medium pot, bring rice and cold water to boil on high. Simmer on medium heat for 10 minutes. Cover pot, turn down heat to lowest setting. Cook 15 minutes. Turn heat off and let sit covered 30 minutes. Cool and refrigerate 12 hours or overnight. (If you'd like to make this recipe on the same day, prepare rice and refrigerate at least 4 hours before frying.)
- The day of: Remove rice from refrigerator when beginning to prepare the fried rice. Allow to warm up for 15 to 30 minutes.
- In a cast-iron or nonstick pan, heat 1 teaspoon sesame oil. When pan is hot, add beaten eggs. Scramble eggs by moving a spatula continuously in the pan until eggs come together. Stop when eggs are still slightly wet. Remove eggs from pan and set aside.
- Make sure all ingredients are clean, chopped, and ready before cooking.
- In a large pot, put chopped spinach, bok choy, and 1/4 cup water. Cover and cook on medium high heat 10 minutes until greens are cooked but still bright in color. Turn off heat. Add 1 teaspoon apple cider vinegar and stir. Set aside.
- In a wok, large frying pan, or large saucier pan, heat 1 tablespoon sesame oil on high. When the oil is hot, add minced ginger and garlic. Stir. Immediately add carrots. Cook until carrots just begin to soften-about 30 seconds to 1 minute, depending on stove top. Add scallions, stir, let cook 15 seconds. Add red pepper, stir, let cook, 30 seconds. Turn heat down to medium. Add tamari. Stir to coat the vegetables.
- Add the rice. Stir to mix thoroughly. Add the cooked egg. Mix. Turn heat to low and cover for 5 minutes.
- Serve immediately. Portion out greens and top with fried rice. Garnish with nori strips and/or chopped scallions.
- To get the best fluffy fried rice use one-day-old cold rice.
- Putting apple cider vinegar on the greens makes their calcium easier to absorb in addition to aiding digestion.
- Instead of sesame oil, try coconut oil or peanut oil, which work best at high heats, or use a good-quality vegetable oil.
- Serving size: 1 serving
- Calories: 337
- Fat: 8g (12% calories from fat)
- Cholesterol: 117mg
- Sodium: 784mg
- Total Carbohydrate: 55g
- Dietary Fiber: 3g
- Protein: 11g
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