Menu Planning & Recipes

Mom’s Fried Rice

Servings: 6
Printable version

Ingredients:

  • 6 c. cooked cold rice (basmati, jasmine, long grain brown)
  • 3 Tbl. peanut or canola oil
  • 8 cloves/2 Tbl. minced garlic
  • 4 green onions, sliced thin
  • 2 Tbl. low-sodium soy sauce
  • 1 c. broccoli (fresh or frozen)
  • 1 c. celery, diced
  • 1 c. bell pepper, diced
  • 2 eggs
  • ¼ c. chopped fresh cilantro
  • 1 can pineapple tidbits, undrained
  • 1 cucumber, pealed and diced
  • 1¼ lbs. chicken breast; precooked and thinly sliced

Directions:

1.  Heat oil in a large skillet (or wok) over medium heat.
2.  Use your hands to break the cold rice up removing any clumps.
3.  Add garlic to heated pan, and cook for 1- to 2-minutes.
4.  Add green onions, broccoli, celery, and bell pepper, and cook for another 2- to 3 minutes.
5.  Add the rice, eggs, cilantro and cook for another 2- to 3-minutes.
6.  Mix in the pineapple tidbits.
7.  Remove from heat and garnish each serving with chicken and fresh cucumber.

Nutrition:

Fried rice: 1½ cups [without chicken]
calories
: 342      protein: 7.1g       total carbohydrate: 54g      total fat: 9.5g
sugars
: 5.9g      sodium: 174mg   dietary fiber: 2.2g         saturated fat: 1.8

Broiled chicken breast, skinless: (3 oz. chicken)
calories
: 206       protein: 24.7        total carbohydrate: 0g       total fat: 3.4g
sugars
: 0g        sodium: 463mg        dietary fiber: 0g        saturated fat: <1g