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Quick "Not-So-Fried" Rice Two Stars

Quick "Not-So-Fried" Rice

Get Ready

Servings: Serves 4

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients: Add ingredients to List

2 tablespoon sesame oil, divided
2 tablespoon low-sodium soy sauce
1 each Medium onion, chopped
1/2 teaspoon Finely minced ginger
3 each carrot, sliced thinly on diagonal (or packaged precut matchstick carrots)
2 cup cooked brown rice
2 cup edamame, frozen
1 each egg, lightly beaten

directions:

Thaw edamame and set aside. Whisk together 1 tablespoon sesame oil and 2 tablespoons soy sauce in tiny bowl and Set aside.
Heat 1 tablespoon sesame oil in wok (or large frying pan) over high heat. Add chopped onion, ginger and carrots and saute while stirring, about 4 minutes.
Add rice and edamame and cook while stirring about 5 minutes over high heat. Sprinkle sesame oil/soy sauce mixture and stir to blend.
Pull rice mixture to sides, leaving center of wok (or frying pan) empty—pour lightly beaten egg in center and scramble. Once egg is cooked, be sure it is broken up and stir it into the rice. Serve immediately.
Recipe created by Heather Quintana, Certified Health Coach, Certified Food Educator

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Quantity Ingredients  
2 tablespoon sesame oil, divided  
2 tablespoon low-sodium soy sauce  
1 each Medium onion, chopped  
1/2 teaspoon Finely minced ginger  
3 each carrot, sliced thinly on diagonal (or packaged precut matchstick carrots)  
2 cup cooked brown rice  
2 cup edamame, frozen  
1 each egg, lightly beaten  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 528 kcal (26%)
Calories from Fat 171
Total Fat 19 g (29%)
Saturated Fat 7 g (35%)
Cholesterol 53 mg (18%)
Sodium 512 mg (21%)
Total Carbohydrates 91 g (30%)
Dietary Fiber 12 g (48%)
Protein 21 g (35%)
Vitamins
Vitamin A 7705 IU (21%)
Vitamin C 13 mg (14%)
Minerals
Calcium 103 mg (8%)
Iron 9 mg (50%)
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