June Featured Recipe-Vegetable Fried Rice

I’m ready for some sunshine and warm weather so I can work and play outside.  This means that meals have to be extra quick and easy.  Vegetable Fried Rice is one of my “Go To” recipes.  It’s super easy, costs about $.70 a serving, very versatile and I almost always have everything I need.

The recipe calls for thawed frozen vegetables.  But if you have fresh vegetables on hand they will work great.  Just cut them in to small pieces and cook them with the onions and garlic until they are tender.  Then add the rice and soy sauce.  The eggs in this dish provide the protein, but if you have some left over grilled meat you can substitute it for the eggs.

Soy sauce is high in sodium.  Brands do vary, but a tablespoon is around 900 mg.  I buy only low-sodium soy sauce now and use it sparingly because it is still around 600 mg a tablespoon.  To lower the sodium in regular soy sauce just dilute it half and half with water.

A glass of milk and a piece of fruit and you’ve got all the food groups.

Vegetable Fried Rice

Ingredients

  • 3 eggs, lightly beaten
  • 1 tablespoon vegetable or canola oil
  • 1/2 cup chopped onion (about 1/2 onion)
  • 2 cloves garlic, minced or 1/2 teaspoon garlic powder
  • 3 cups cooked brown rice (instant or regular)
  • 2 cups frozen vegetables, thawed
  • 1 tablespoon low-sodium soy sauce
  • Pepper (optional)

Instructions

  1. Spray a deep 12-inch skillet with cooking oil spray and place over medium heat.
  2. Pour the lightly beaten eggs into the skillet; cook without stirring until eggs are completely cooked, 2 to 3 minutes. Remove the eggs to a plate and cut into strips; set aside.
  3. Return the skillet to the burner and add the oil. Heat to medium high and add the onion and garlic. Cook, stirring occasionally, until onion is softened.
  4. Stir in the rice, vegetables, and soy sauce. Heat through, stirring occasionally.
  5. Add the egg strips and heat through. Sprinkle with pepper, if desired, before serving.

 

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