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Light Vegetable Fried Rice Recipe with BBQ Pork {#VegItUp}

Nov 10, 2016 by Dara 21 Comments

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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.
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

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.

MY OTHER RECIPES
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

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.

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

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.

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

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.

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

Other healthy #VegItUp dinner recipes:

#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

Instagram-button If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.

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Light Vegetable Fried Rice Recipe with BBQ Pork

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Prep Time 15 mins
Cook Time 1 hour 10 mins
Total Time 1 hr 25 mins

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

Yields Makes 10 cups

Ingredients

  • 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

Directions

  1. 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.
  2. 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.
  3. Increase the heat to medium-high and add remaining 2 teaspoons of oil.
  4. 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.
  5. Add the green peas, barbecue pork and cooked carrots and celery. Cook for 1 minute.
  6. Gently stir in the egg and green sections of green onion. Serve.

by From the kitchen of cookincanuck.com

Recipe Notes

Weight Watchers Points: 7 (SmartPoints), 7 (Points+), 5 (Old Points)

 

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!

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Filed Under: #VegItUp, Entrees, Ethnic-Inspired Recipes, Pork Recipes Tagged With: basmati, Bob's Red Mill, fried rice, light, pork, recipe, rice, vegetable

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Comments

  1. Liz @ The Lemon Bowl says

    Nov 11, 2016 at 9:56 am

    We make fried rice about once a week – I love your version of it!!

    Reply
    • Dara says

      Nov 14, 2016 at 3:13 pm

      Thanks, Liz! You can’t beat a great fried rice recipe.

      Reply
  2. Anna @ Crunchy Creamy Sweet says

    Nov 11, 2016 at 7:26 pm

    Loving this veggie packed fried rice! So delicious! I need to make it soon.

    Reply
    • Dara says

      Nov 14, 2016 at 3:13 pm

      I hope you do, Anna! Next time I might add in mushrooms, too.

      Reply
  3. Erin @ The Speckled Palate says

    Nov 11, 2016 at 7:53 pm

    I’m so glad y’all’s new neighbors are friendly! We had the same fears when we moved. Also? This fried rice looks and sounds divine. I bet it’s significantly better than the takeout I ate tonight…

    Reply
    • Dara says

      Nov 14, 2016 at 3:14 pm

      We were so relieved when we met the neighbors! And sorry about your take-out – that’s the worst when it’s disappointing.

      Reply
  4. Katerina @ diethood .com says

    Nov 12, 2016 at 12:16 pm

    What a perfect side dish!! Absolutely gorgeous!!

    Reply
    • Dara says

      Nov 14, 2016 at 3:14 pm

      Thanks, Katerina! It works well as an entree, too.

      Reply
  5. Jen @ The Weary Chef says

    Nov 13, 2016 at 4:16 am

    My kids love fried rice. This looks so flavorful, they will surely enjoy this!

    Reply
    • Dara says

      Nov 14, 2016 at 3:15 pm

      I hope they do, Jen! My boys actually cheer when I tell them we’re having fried rice for dinner.

      Reply
  6. Dee says

    Nov 14, 2016 at 12:00 am

    Our favorite Chinese place hasn’t been that great lately, and I’m craving fried rice! I have to make this, and soon!

    Reply
    • Dara says

      Nov 14, 2016 at 3:15 pm

      I hope you love it as much as we do, Dee!

      Reply
  7. Laura at I Heart Naptime says

    Nov 14, 2016 at 8:29 am

    This looks so delicious! I haven’t had a fried rice in far too long!

    Reply
    • Dara says

      Nov 14, 2016 at 3:15 pm

      It’s such an easy meal to pull together. One of our “go to” meals now.

      Reply
  8. Brandy | Nutmeg Nanny says

    Nov 14, 2016 at 7:29 pm

    I love Bob’s Red Mill Products! This looks and sounds amazing!

    Reply
  9. Lisa @ Wine & Glue says

    Nov 14, 2016 at 7:56 pm

    I”m so glad you guys had a good welcome! And I love this lighter spin on fried rice! It’s one of my favorites!

    Reply
  10. Cathy Trochelman says

    Nov 14, 2016 at 9:43 pm

    What a delicious version of fried rice!!

    Reply
  11. Cnadace Glenney says

    Nov 17, 2016 at 12:49 pm

    Lots of veggies! Definitely going to save this one.

    Reply
  12. Kendrick says

    Nov 19, 2016 at 1:52 pm

    Great recipe Dara,
    It looks so delicious and easy to make.
    I am going to cook it for my daughter tomorrow.
    Thank You!

    Reply
  13. Karen says

    Jan 6, 2017 at 10:18 am

    Do you make your own bbq pork ? If so, how do you make it?

    Reply
    • Dara says

      Jan 7, 2017 at 3:45 pm

      Unfortunately I don’t, Karen. That’s something I want to try someday.

      Reply

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WELCOME TO COOKIN CANUCK

I'm Dara, a Canadian living in the U.S. and sharing my favorite healthy recipes, as well as healthy lifestyle tips. My cooking motto is that healthy eating never needs to be boring!
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