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Fried Rice

bowl of Easy Fried Rice
Makes: 4 servings

This delicious rice dish is packed with protein, veggies, and whole grain goodness.

Ingredients

  • 1 tablespoon vegetable oil, divided (or cooking oil of choice)
  • 2 eggs, beaten
  • 3 1/2 cups cooked brown rice
  • 1 cup cooked chopped chicken breast (could also use cooked ham or pork)
  • 1 cup frozen mixed vegetables
  • 2 green onions
  • soy sauce or hot sauce (optional, to taste)

Directions

  1. Wash hands with soap and water.
  2. Heat pan. Add 1 teaspoon of oil. Add eggs and scramble.
  3. Remove cooked eggs and set aside.
  4. Add the rest of oil (2 teaspoons) and rice to pan. Stir fry rice, breaking up lumps by pressing rice against pan.
  5. Add cooked meat and vegetables. Stir fry until heated.
  6. Add green onions, reserved eggs and sauce to taste. Serve hot.
  7. Cover and refrigerate leftovers within 2 hours.

Notes

Chicken breast was used to calculate the nutritional value of this recipe.

Learn more about:

Source:

Food Hero, Adapted from Easy Fried Rice
Oregon State University Cooperative Extension Service

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 363
Total Fat 9 g
Saturated Fat 2 g
Cholesterol 136 mg
Sodium 73 mg
Carbohydrates 50 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 19 g
Vitamin D 1 mcg
Calcium 36 mg
Iron 2 mg
Potassium 399 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 363
Total Fat 9 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Linoleic Acid 2 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 136 mg
Carbohydrates 50 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 19 g
Minerals
Calcium 36 mg
Potassium 399 mg
Sodium 73 mg
Copper 0 mg
Iron 2 mg
Magnesium 91 mg
Phosphorus 325 mg
Selenium 28 mg
Zinc 2 mg
Vitamins
Vitamin A 148 mcg
Vitamin B6 0.6 mg
Vitamin B12 0.3 mcg
Vitamin C 3 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 30 mcg
Folate 49 mcg
Thiamin 0.4 mg
Riboflavin 0.4 mg
Niacin 8 mg
Choline 137 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 2 ounces
Protein Foods 1 1/2 ounces
Vegetables 1/4 cups
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