Healthy Recipes

Meatless Monday Recipe: Classic Fried Rice

In China, fried rice can be as simple as rice seasoned with soy sauce, one or two vegetables, and eggs.

Meatless Monday Recipe: Classic Fried Rice
Pin it Dasha Wright

Ingredients: 

2 tablespoons canola oil
3 large eggs, lightly beaten
3 cups cold, cooked short-grain rice (1 cup uncooked rice)
1 cup blanched fresh peas or fully thawed frozen peas
2 teaspoons low-sodium soy sauce
2 trimmed and chopped scallions

Directions: 

1. Heat 1 teaspoon canola oil in a wok over medium-high heat, reserving the rest of the canola oil for Step 3. Swirl the oil to coat the bottom and sides of the wok.
2. When oil is thin and can move from side to side easily, add eggs to the wok. As soon as the bottom of the eggs begins to set, use a spatula to pull eggs down from the sides of the wok toward the center at 3, 6, 9, and 12 o’clock, tipping the pan to allow runny eggs to fill in the space you have created. When this new layer begins to set, repeat as needed until eggs are no longer runny but the mixture is still wet. Remove eggs from the wok and break them into medium-size pieces with the edge of the spatula. Set aside.
3. Using a paper towel, wipe any excess oil and egg out of the wok. Return the wok to the burner and increase heat to mediumhigh. Add the remaining 1 tablespoon and 2 teaspoons canola oil to the pan. Again, swirl to coat the bottom and sides and, as soon as the oil is hot, add rice and stir thoroughly and constantly, coating all grains of rice with oil without letting them stick to the wok. Once all rice is coated, reduce the heat to medium-low and cook, stirring every now and again, until heated through, about 2 minutes.
4. Add peas and low-sodium soy sauce and stir to combine. Once peas are heated through, about another minute, add eggs. While continuing to fold the mixture over often, cook for approximately 2 more minutes, until eggs are reheated and fully cooked and the whole mixture is piping hot. Turn off the heat, fold in scallions while the pan is still hot, and serve.

Nutritional facts: 

Serves 4. Per serving: 312 calories, 12 g fat (2 g saturated), 41 g carbohydrates, 10g protein, 5 g fiber, 145 mg sodium (6% Daily Value).