Chinese Fried Rice - KNEP - Kentucky Nutrition Education Program


Chinese Fried Rice

Servings:6Serving Size:2/3 cup


  • 2 cups brown rice
  • ¼ cup oil
  • 1 small onion, chopped
  • 2 cloves garlic, chopped
  • ¼ teaspoon ground ginger
  • ½ cup carrots, chopped
  • 1 zucchini, sliced
  • ½ cup frozen peas
  • 1 egg plus 1 egg white, beaten
  • ¼ cup low-sodium soy sauce


  1. Cook the rice according to package directions. Set aside.
  2. In a large skillet, heat oil.
  3. Add the onion, garlic, ginger, carrots, zucchini and peas.
  4. Cook until the vegetables are tender, about 5 minutes.
  5. Remove the skillet from the heat and put the vegetable mixture into a large bowl.
  6. Add the beaten eggs to the skillet, cook eggs until scrambled.
  7. Add eggs to mixed vegetables.
  8. Put the cooked rice in the skillet, and stir while reheating.
  9. Add the soy sauce to the rice, and add vegetables and egg mixture to the skillet with rice.
  10. Stir until heated through.
Source: LEAP...for Health: Recipes for Life. University of Kentucky Cooperative Extension Service, Nutrition Education Program.

NUTRITION FACTS PER SERVING: 210 calories; 11g fat; 1.Sg saturated fat; 0g trans fat; 25mg cholesterol; 430mg sodium; 23g carbohydrate; 2g fiber; 2g sugar; 0g added sugars; Sg protein; 0% Daily Value of vitamin D; 2% Daily Value of calcium; 6% Daily Value of iron; 6% Daily Value of potassium.