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Version 2.02
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Weight Loss Recipes - Fried Rice
Fried
Rice
(makes
6-8 servings)
| Ingredients: |  |
| |  |
3
cups cooked brown or white rice | |
1
10oz. package frozen mixed vegetables or 2 cups fresh vegetables, chopped |
|
1
small onion, finely chopped | |
1
cup cooked poultry, fish, or meat (optional) |
|
| |
2
teaspoons vegetable oil |
|
3 teaspoons
soy sauce
| | Directions: |
| | | 1. |
In a large
pan, heat oil on medium-high heat. Add onion and rice. Stir and cook until onion
is soft, about 5 minutes. | | 2. |
Reduce heat
to medium and add vegetables and meat to rice mixture. Cook 2 minutes for frozen
vegetables and 5-7 minutes for fresh vegetables. | | 3. |
Spread the
mixture out to the sides of the pan, leaving space in the middle for the eggs. |
| 4. |
Add the
eggs, and scramble until cooked firm. | | 5. |
Mix the
eggs with the rice and vegetables, then sprinkle with soy sauce. |
TEXT
VERSION OF NUTRITION FACTS:
Serving
Size: 1/6 of recipe (195 g)
Servings Per Recipe: 6 |
| Amount
per serving | | Calories | 231 |
| Calories
from fat | 39 |
| Total
Fat | 4
g | | Saturated
Fat | 1
g | | Cholesterol | 82
mg | | Sodium | 284
mg | | Total
Carbohydrates | 34
g | | Dietary
Fiber | 2
g | | Sugars | 0
g | | Protein | 1
g | | Vitamin
A | 50% |
| Vitamin
C | 8% |
| Calcium | 4% |
| Iron | 15% |
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