Fried Rice That Rivals Chinese Takeout – and Packed With Nutrients, Too

Posted on by Kendra Kramer
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By DANA SPARKS
MAYO CLINIC NEWS NETWORK

This fried rice is as flavorful as your favorite takeout version and it’s packed with brown rice and veggies.

 

FRIED RICE WITH MUSHROOMS

Serves 4

  • 2 cups brown rice, cooked
  • 1 teaspoon sesame oil
  • ½ cup diced onion
  • ½ cup diced carrot
  • ½ cup diced celery
  • 1 cup sliced mushrooms
  • 2 tablespoons sliced scallions
  • ½  teaspoon grated fresh ginger root
  • 1 teaspoon grated fresh garlic
  • 2 tablespoons low-sodium soy sauce
  • ¼ cup peas
  • 1 cup egg substitute

Cook the rice according to the directions on the package. Set cooked rice aside. In a large nonstick saute pan, heat the oil over medium heat. Add the onion, carrot and celery. Cook for 2 minutes. Add the mushrooms, scallions, ginger and garlic. Stir constantly for 1 minute. Add the soy sauce, peas, egg and rice. Heat thoroughly.

Serving size: ½ cup
Nutritional information per 2 tablespoons: 186 calories; 2 g total fat; 0 g saturated fat; 0 g transfat; 1 g monounsaturated fat; 0 mg cholesterol; 469 mg sodium; 30 g total carbohydrate; 4 g dietary fiber; 4 g total sugars; 11 g protein.

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