INGREDIENTS:
- 1 tablespoon canola oil
- 1 pound frozen mixed vegetables
- 2 cups cooked brown rice
- 1 tablespoon less-sodium soy sauce
- 1 ½ teaspoons garlic powder
- 1 ½ teaspoons onion powder
- 1 egg, beaten
STEPS:
-
Heat oil in a skillet (or wok) on medium heat.
-
Add vegetables to skillet and cook until tender, stirring occasionally.
-
Add rice, soy sauce, garlic powder, and onion powder to vegetables and mix
well. Cook until rice is fully reheated.
-
Push rice to sides of pan, making a hole in the center. Pour egg into center of
skillet and scramble, continuing to stir until almost done.
-
Mix the egg through the rice mixture. Continue to stir mixture until the egg is
fully cooked.
Quick Tips:
► Fresh vegetables can be substituted for frozen vegetables.
► Try adding fresh cilantro, parsley, or grated ginger to flavor this meal.
► Add cooked and diced chicken or pork or cubed tofu to make into a main dish.
Nutrition Facts |
|
|---|---|
|
4 Servings per container |
|
Amount Per ServingCalories 210 |
|
| Total Fat 6g | 8% |
| Saturated Fat 1g | 5% |
| Trans Fat 0g | |
| Cholesterol 55mg | 18% |
| Sodium 210mg | 9% |
| Total Carbohydrates 32g | 12% |
| Dietary Fiber 4g | 14% |
| Total Sugars 0g | |
| Includes 0g Added Sugars | |
| Protein 7g | |
| Vitamin D 0mcg | 0% |
| Calcium 38mg | 2% |
| Iron 1mg | 8% |
| Potassium 285mg | 6% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.