Fried Rice

Serves: 6
Fruits and Vegetables: ¼ cup per serving

Ingredients

2 tablespoons vegetable or olive oil

3 cups brown rice, cooked and cooled

1 carrot, peeled and cut into quarter inch slices

1 small green or red bell pepper, seeded and chopped 

1 small onion, chopped 

½ cup broccoli, chopped

2 tablespoons soy sauce, low-sodium

½ teaspoon black pepper

½ teaspoon garlic powder

2 eggs, beaten

¾ cup cooked chicken, in bite-sized pieces (optional)

Directions

1. Wash and prepare fresh vegetables.
2. Heat oil in a large pan over medium heat; add rice and stir for 5 minutes.
3. Stir in: carrot, vegetables, soy sauce, black pepper, and garlic powder. Cook until vegetables are tender, about 6 minutes.
4. Remove rice and vegetable mixture from pan and set aside.
5. Reheat pan, add eggs and scramble.
6. Combine vegetable mixture with scrambled eggs.
7. Add cooked chicken, and heat thoroughly.

Directions

1. Wash and prepare fresh vegetables.
2. Heat oil in a large pan over medium heat; add rice and stir for 5 minutes.
3. Stir in: carrot, vegetables, soy sauce, black pepper, and garlic powder. Cook until vegetables are tender, about 6 minutes.
4. Remove rice and vegetable mixture from pan and set aside.
5. Reheat pan, add eggs and scramble.
6. Combine vegetable mixture with scrambled eggs.
7. Add cooked chicken, and heat thoroughly.

Nutrition Facts

Serving size (without chicken): 1 cup; Calories: 210; Carbohydrates: 29 g; Fiber: 3 g; Fat: 8 g; Saturated fat: 1.5 g; Sodium: 240 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutrition. The Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources.