Stirring Up Healthy Recipes

Extra Vegetable Fried Rice

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Extra Vegetable Fried Rice

Asian style fried rice with brown rice, broccoli, carrots, zucchini, asparagus, onion, ginger, snow peas, and garlic

Extra Vegetable Fried Rice

Extra vegetable fried rice is the perfect recipe to clean out your refrigerator and use various non-starchy vegetables. Brown rice is combined with vegetables of one's choosing, which can include options like carrots, asparagus, snow peas, and zucchini. This combination makes for a fiber-rich dish that is packed with nutrients and full of flavor. This can be paired with a protein of one's choosing, or simply eaten on its own for a vegetarian-friendly main course.
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Keyword: asian, carbohydrate, fiber-rich, non-starchy vegetable, rice
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4
Calories: 298kcal
Author: Clemson Rural Health and Nutrition Extension Team

Equipment

  • Stove

Ingredients

  • 3 TBSP olive oil extra virgin
  • 2 eggs
  • 1 white onion diced
  • 2 carrots diced
  • 1/4 cup asparagus chopped
  • 1/4 cup broccoli florets chopped into bite sized pieces
  • 1/4 cup snow peas chopped
  • 1/4 cup zucchini chopped
  • 1/4 tsp salt
  • 1 TBSP ginger paste
  • 2 TBSP garlic paste
  • 2 cups brown rice cooked
  • 3 green onions chopped
  • 3 TBSP soy sauce reduced sodium
  • 1 tsp sesame oil
  • hot sauce optional for serving

Instructions

  • Heat a non-stick skillet over medium-high heat. Add 1 TBSP of olive oil to the pan and scramble the 2 eggs. Set aside in a small bowl for later.
  • In the same pan, add the additional 2 TBSP of olive oil. Saute the onion, garlic and ginger over medium heat until the onions are translucent and the garlic and ginger are fragrant (about 4 minutes). Add the carrot, broccoli, zucchini, snow peas, and asparagus and cook until the vegetables are tender but remain vibrant (another 5 minutes)
  • Once the vegetables have had time to cook, add the brown rice, soy sauce, and sesame oil to the pan and saute on medium-high heat for 5 minutes. The soy sauce should absorbed into the rice. Season with 1/4 tsp of salt and add the egg back to the pan, breaking up the pieces so that it is distributed throughout the rice. Top with green onion and a hot sauce of your choosing. Enjoy!

Nutrition

Calories: 298kcal | Carbohydrates: 34g | Protein: 8g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 0.01g | Cholesterol: 82mg | Sodium: 961mg | Fiber: 4g | Sugar: 4g | Vitamin A: -3IU | Iron: 2mg
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