Skip the take-out and cook up a batch of flavorful, healthier vegetable fried rice at home. Packed with vegetables and flavor for #VegItUp! Thank you to Bob’s Red Mill for helping me share this recipe with you.
We had no idea what to expect when we moved into our new neighborhood a few weeks ago. Were our neighbors the types of people to stay inside their houses and avoid eye contact when they stepped outside? Were they welcoming to or resentful of new people moving into their enclave? You just never know.
Within 24 hours, all of our reservations were allayed. Five families came by to introduce themselves and welcome us to the neighborhood. Some offered our boys to join the group of kids playing up the street, others just wanted to chat and one lovely lady brought by a container of her childhood comfort food. Fried rice.
Quite simply, it was the best fried rice I’ve ever eaten. Self-congratulatory high-fives all ’round for choosing this neighborhood.
We’re in the fifth week of #VegItUp and the second week of #VegItUp with whole grains. Adding in an extra serving of veggies with each serving of whole grains is a fantastic way to add more fiber and nutrients to your diet. Last week it was all about the One-Pot Curry Chicken & Quinoa recipe, and this week we’re diving into this light vegetable fried rice, made with my favorite basmati brown rice from Bob’s Red Mill.
Bob’s long grain brown rice would also work well in this recipe. You can find their products in most supermarkets, but also online on their site or on Amazon. I consistently buy Bob’s products because I know that I’m always going to get a high-quality product, whether it’s flours, beans, grains or protein powders.
Having a rice cooker on hand (any of these by Zojirushi are great) means that there is often extra rice in our fridge. Day old rice is typically dry and far from tender. Not great for eating plain, but fantastic for fried rice. In fact, I recommend going out of your way to make the rice the day before so that the fried rice turns out with separated grains rather than becoming a mushy mess.
So, what makes this vegetable fried rice “light”? As I already mentioned, I opted for brown rice, which makes each serving more filling. Next, I significantly decreased the amount of oil used when compared to traditional fried rice recipes. And last but certainly not least, I followed my #VegItUp principles and filled this recipe with carrots, celery and peas. If my family loved mushrooms as much as I do, I would also add in some sautéed crimini mushrooms.
And for extra flavor, I diced some Chinese-style barbecue pork. However, you could leave out the pork altogether for a vegetarian dish or substitute it with crumbled bacon or diced pork tenderloin. If you choose to make a swap for pork tenderloin or leave out the pork, be sure to compensate with some extra soy sauce or a dash of salt.
Other healthy #VegItUp dinner recipes:
Cookin’ Canuck’s One-Pot Curry Chicken, Quinoa & Cauliflower
Cookin’ Canuck’s Sausage Stuffing Stuffed Spaghetti Squash
Eat Healthy Eat Happy’s Portobello Fajita Buddha Bowls
Kim’s Cravings’ Fall Kale Salad with Garden Pesto Salmon
Dollop of Dani’s Vegetarian Red Thai Curry
Light Vegetable Fried Rice Recipe with BBQ Pork
|Serving Size||1¼ cups ||
|Amount Per Serving||As Served|
|Calories 584kcal Calories from fat 85|
|% Daily Value|
|Total Fat 9g||14%|
|Saturated Fat 2g||10%|
|Dietary Fiber 7g||28%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|
Light Vegetable Fried Rice with Pork…Skip the take-out and cook up a batch of flavorful, healthier fried rice at home. Packed with vegetables! #VegItUp 275 calories and 7 Weight Watchers SmartPoints
- 2 eggs, whisked
- 3 tsp canola or grapeseed oil, divided
- 2 large carrots, diced
- 2 large celery stalks, diced
- 3 greens onions, thinly sliced, white & green sections separated
- 7 cups cooked Bob's Red Mill basmati brown rice, preferably day old
- 1/4 cup low sodium soy sauce
- 3 tsp sesame oil
- 1 1/2 cup frozen green peas
- 6 oz. Chinese bbq pork, diced
- Salt and ground pepper, to taste
- Heat a large nonstick skillet over medium heat. Coat with cooking spray and add egg. Swirl the egg to cover the bottom of the skillet. Cook until the egg sets, flip with a large spatula and cook for 1 minute. Transfer to a cutting board. Cut the egg into 1-inch thin strips. Set aside.
- Heat 1 teaspoon oil in the skillet. Add the carrots, celery and white sections of greens onions. Cook, stirring occasionally, until the vegetable start to soften, about 5 minutes. Transfer to a bowl.
- Increase the heat to medium-high and add remaining 2 teaspoons of oil.
- Add the rice and cook for 2 minutes. Stir in the sesame oil and soy sauce. Continue to cook the rice, stirring occasionally so the rice doesn’t burn, for about 7 minutes.
- Add the green peas, barbecue pork and cooked carrots and celery. Cook for 1 minute.
- Gently stir in the egg and green sections of green onion. Serve.
Disclosure: This post is sponsored by the good people at Bob’s Red Mill. All opinions are my own. This post contains links to my Amazon affiliate page. Any revenue made from sales through these links helps to support this blog. Thank you!