Fried Rice – Healthy Weight Loss Recipe


(makes 6-8 servings)


Ingredients: Nutrition Facts for Fried Rice
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3 cups cooked brown or white rice

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1 10oz. package frozen mixed vegetables or 2 cups fresh vegetables, chopped

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1 small onion, finely chopped

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1 cup cooked poultry, fish, or meat (optional)

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2 eggs, lightly beaten

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2 teaspoons vegetable oil

small bullet 3 teaspoons soy sauce


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.


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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