Vegetable Fried Rice

Vegetable Fried Rice

Reprinted with permission from The Basic Shelf Cookbook, published by the Canadian Public Health Association, 2011. www.cpha.ca

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Did you know: Eggs are packed with nutrients including folate, vitamins A, D, E and B12? They are also a good source of high-quality protein. They are very convenient and versatile so you can enjoy them in many different ways at any time of the day. Find out how to use of eggs and leftover rice for a quick weeknight meal. Let's start cooking!

Ingredients for Vegetable Fried Rice (Makes 4 servings)
Imperial Measurement Ingredient Metric Measurement
  You could use 2 cups of leftover cooked rice for this recipe instead of cooking the rice from scratch.  
2 cups water 500 mL
1 cup rice 250 mL
1 tsp vegetable oil 5 mL
½ cup thinly sliced celery 125 mL
½ cup thinly sliced onion  125 mL
½ cup thinly sliced carrots   125 mL
½ cup thinly sliced green pepper     125 mL
  4 eggs, beaten
1-2 tbsp soy sauce 15-30 mL
  salt and pepper (to taste)  

Instructions

  1. Turn on stove to high heat.  Combine water and rice in medium saucepan. Heat to boiling. Turn down heat, cover and simmer until rice is tender. This will take about 20 minutes and all the water will be absorbed (brown rice requires more time to cook). When the rice is cooked, set it aside.
  2. Then turn on stove to medium-high heat. Heat oil in large fry pan. Add celery, onion, carrots and green pepper and stir-fry until vegetables      are crisp-tender, about 6 to 8 minutes.
  3. Add eggs to vegetable mixture. Cook and stir to scramble eggs. While eggs are still runny, stir in cooked rice and soy sauce. Continue to cook and stir just until the mixture is hot. Add salt and pepper to taste.

Serving Ideas

Serve with a glass of milk or a glass of fortified soy beverage.

Nutrition Information for Vegetable Fried Rice (Per 1 serving)
Nutrient Quantity
Calories 220
Fat 1.5 g
Trans fat 0 g
Cholesterol 0 g
Sodium 310 mg
Carbohydrate 44 g
Fibre 2 g
Sugar 2 g
Protein 6 g
Vitamin A 10% DV
Vitamin C 20% DV
Calcium 4% DV
Iron 4% DV

Percent Daily Values (%DV) Are Based on a  2,000 Calorie Diet. Your Daily Values May Be Higher or Lower Depending on Your Caloric Needs. 

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