Spicy Vegetable Fried Rice

Photo: Oxmoor House

The crushed red pepper adds a hint of heat to this Asian favorite. If you're sensitive to spices, simply omit it.

Prep: 2 minutes; Cook: 9 minutes

Yield: 4 servings (serving size: about 1 1/3 cups)
Recipe from Cooking Light Fresh Food Fast

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Recipe Time

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Nutritional Information

Amount per serving
  • Calories: 289
  • Calories from fat: 24%
  • Fat: 8g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 3.6g
  • Polyunsaturated fat: 2.9g
  • Protein: 11.5g
  • Carbohydrate: 42.6g
  • Fiber: 4g
  • Cholesterol: 0.0mg
  • Iron: 2mg
  • Sodium: 447mg
  • Calcium: 35mg

Ingredients

  • 1 1/2 cups frozen broccoli stir-fry (such as Birds Eye)
  • 1 cup frozen shelled edamame (green soybeans)
  • Cooking spray
  • 1/2 cup egg substitute
  • 2 teaspoons dark sesame oil
  • 2 teaspoons bottled minced garlic
  • 1/4 teaspoon crushed red pepper
  • 2 (8.8-ounce) pouches microwaveable cooked brown rice (such as Uncle Ben's Whole Grain Brown Ready Rice)
  • 2 1/2 tablespoons low-sodium soy sauce
  • Toasted sesame seeds (optional)
  • Sliced green onions (optional)

Preparation

  1. 1. Combine broccoli stir-fry and edamame in a microwave-safe bowl. Microwave at HIGH 2 minutes or until thawed; set aside.
  2. 2. While vegetables thaw, heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add egg substitute; cook 2 minutes, stirring frequently, until scrambled. Remove from pan. Wipe pan with paper towels.
  3. 3. Heat sesame oil in pan over medium-high heat; add garlic and crushed red pepper. Cook 1 minute or until fragrant. Stir in vegetables and rice; cook 2 minutes or until thoroughly heated. Stir in soy sauce and reserved egg. Garnish with sesame seeds and onions, if desired.
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