Good-For-You Fried Rice

Low fat? Check. Easy prep and cook? Check. Budget friendly? Check.  Vegetarian friendly? Check.

With all the not-so-healthy (but delicious) food most of us have put into our bodies over this holiday season, now is the time when most of us begin to think about eating healthier and taking a bit of the bulk off.

I think this fried rice recipe is great! For starters, it’s low fat and low calorie. It’s also versatile. Eat it for lunch, for a dinner side or as a main meal. If you feel like you need to add just a little something to it (a little more protein in addition to what the eggs offer), add some shrimp, diced ham, tofu or chicken. This recipe called for peas, scallions and carrots, but you can really add in almost any favorite veggie.

Since this recipe calls for white rice, this is the perfect time to share one of my favorite recent food finds: Success Boil in a Bag “Jasmine” Rice (I found it at in Dedham). I love the texture of this rice and personally think it’s better than their regular Success White Rice. Give it a try for something a little different! That’s what I used in this recipe. I always keep a few boxes in the cabinet for an easy side. FYI: I doubled this recipe.

Easy Fried Rice

Source: Weightwatchers.com 

Ingredients:

2 sprays of cooking spray

2 large eggs  lightly beaten   

1 cup uncooked carrots,  shredded   

1 cup  uncooked scallions, sliced, divided   

3 cups  cooked white rice   

1/2 cup frozen green peas, thawed   

1/4 cup low-sodium soy sauce, or to taste   

Directions:

Coat a large nonstick skillet with cooking spray; warm pan over medium-high heat. Add eggs; tilt pan so that eggs cover bottom.

When eggs start to set, break them up into pieces with a heat-proof spatula or wooden spoon. Cook until eggs are cooked through, about 1 minute more; remove eggs from skillet and set aside.

Off heat, recoat same skillet with cooking spray; set over medium-high heat. Add carrots and all but 2 tablespoons scallions; sauté until carrots are crisp-tender, about 2 to 3 minutes.

Stir in cooked rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Gently stir in cooked egg and remaining scallions; heat through. Yields about 3/4 cups per serving.

Note: For those of us following Weight Watchers, including me, this is a 6-serving recipe with a 4 PointsPlus value.