Here’s how to turn frozen vegetables, brown rice and your favorite accessory — chicken, pork or tofu — into a quick, delicious bowl of fried rice.

This recipe is from the Department of Agriculture’s Nutrition.gov site, an excellent resource:

Yield
4 servings

Prep time
10 minutes

Cook time
30 minutes

Total time
40 minutes

Ingredients

  • 1 tablespoon canola oil
  • 3 cups mixed vegetables (frozen)
  • 2 cups brown rice (cooked)
  • 1 tablespoon soy sauce (less-sodium)
  • 1 5/8 teaspoons garlic powder
  • 1 5/8 teaspoons onion powder
  • 3/8 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 mixture 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.

Want even more information and personalized advice? Make an appointment with a registered dietitian. Call us at Hartford Hospital (860.972.2604) and we can tell you how. 

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