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Un-Fried Rice

Make a takeout favorite at home with this recipe. Recipe source: Leah’s Pantry

Prep Time: 10 minutes Total Time: 30 minutes Cook Time: 20 minutes Servings: 4
Ingredients Click the play button next to each ingredient for How-To Videos
  • 1 tablespoon Oil
  • 2 cups raw Vegetables (like Onion, Cabbage, Kale, Potato, Peas, Corn, Broccoli, etc.), diced
  • 1 Egg, beaten
  • 2 tablespoons reduced sodium Soy Sauce
  • Black Pepper, to taste
  • 1 cup cooked Chicken, Beef or Shrimp (optional)
  • 1 clove Garlic, minced
  • 2 cups cooked Brown Rice, cold
  • 1 cup Pineappleor Mango, diced (optional)
Preparation
  1. Heat oil in skillet over medium heat.  Add garlic and vegetables, toss in oil and cover.  Cook vegetables until slightly brown and soft.
  2. Add optional chicken, beef or shrimp to skillet and cook for 2 minutes.
  3. Move vegetables to side of skillet.  Add the egg directly into the base of the pan and scramble.
  4. Add cooked brown rice, soy sauce, black pepper and chopped mango or pineapple (optional).  Decrease heat to medium-low and cook until heated through, stirring frequently. Serve.
Nutrition Facts
Serving Size 1/4 of recipe with chicken and pineapple % Daily Value
Calories 290
Fat 9 g 12%
Saturated Fat 2 g 10%
Cholesterol 76 mg 25%
Sodium 471 mg 21%
Total Carbohydrates 29 g 11%
Fiber 2 g 7%
Sugars 6 g
Protein 14 g 28%
Ingredient Nutrition Info
Garlic

Garlic contains vitamin B6, manganese and phosphorus.

Brown Rice

Brown rice is a whole grain and a good source of magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6 and manganese and is high in fiber.

Pineapple

Pineapple is a rich source of manganese and vitamin C.

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