Veggie fried rice with egg
This Veggie Fried Rice with Egg is a simple, nutritious dish featuring scrambled eggs, brown rice, and mixed frozen vegetables, all stir-fried together for a quick meal. It's perfect for busy weekdays or meal prep, offering a wholesome blend of protein and fibre.
Cook time 10 min
Prep time 5 min
Ingredients:
2 egg whites1 tbsp olive oil
1 package mixed frozen vegetables
1 egg
1/2 cup brown rice
Veggie fried rice with egg is a quick and delicious meal packed with protein, fiber, and essential nutrients. Perfect for a weekday dinner or a meal prep option, it combines the wholesomeness of brown rice, the convenience of frozen mixed vegetables, and the richness of eggs to create a satisfying dish that can be enjoyed by everyone.
Instructions:
- If not already cooked, prepare the brown rice according to the package instructions. Set aside and let it cool.
- In a large non-stick skillet or wok, heat 1/2 tablespoon of olive oil over medium heat.
- Add the egg whites to the pan, and scramble them until they are fully cooked. Once done, transfer the scrambled egg whites to a plate and set aside.
- In the same skillet, add the remaining 1/2 tablespoon of olive oil.
- Add the package of mixed frozen vegetables and cook over medium-high heat, stirring occasionally, until they are heated through and slightly tender. This should take about 5-7 minutes.
- Push the vegetables to one side of the skillet and crack the whole egg into the empty side.
- Scramble the egg until fully cooked, then mix it together with the vegetables.
- Add the cooked brown rice and the previously scrambled egg whites to the skillet with the vegetables and whole egg.
- Stir everything together, and cook for an additional 2-3 minutes to ensure all the ingredients are heated through.
- You may season your veggie fried rice with a pinch of salt, pepper, or a splash of soy sauce to taste, depending on your preferences.
- Once everything is well mixed and warmed through, remove from heat.
- Serve hot, and enjoy your nutritious and delicious Veggie Fried Rice with Egg!
This easy-to-make veggie fried rice with egg is not only nutritious but also incredibly versatile, allowing you to customize it with your favorite seasonings and extra ingredients like tofu, chicken, or shrimp. With these simple tips and steps, you'll have a delicious and balanced meal ready in no time. Enjoy the delightful blend of flavors and the comfort of a home-cooked meal!
Veggie fried rice with egg FAQ:
Cooking time for brown rice typically ranges from 30 to 40 minutes, depending on the package instructions. Be sure to check the instructions on your specific rice package for accurate timing.
The egg should be fully cooked when it is no longer shiny and has a uniform color after scrambling. It should feel firm and not runny.
Yes, fresh vegetables can be used. Just chop them into small pieces and sauté them for about 5-7 minutes until tender, similar to the frozen ones.
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or on the stovetop until hot throughout.
You can substitute olive oil with any neutral oil like canola, sesame, or vegetable oil. However, sesame oil will add a distinct flavor.
Cooking Tips:
- Make sure to cook the brown rice ahead of time, preferably the day before, to give it the right texture for frying.
- Thaw and drain the frozen vegetables to prevent excess moisture from making your fried rice soggy.
- Use a non-stick skillet or wok to ensure even cooking and to make the clean-up process easier.
- Cook the eggs separately and then combine them with the rice and vegetables to avoid the eggs becoming rubbery.
- Season the fried rice with soy sauce, salt, pepper, and any additional spices to enhance the flavor to your liking.
Nutrition Facts
2 ServingsCalories 320kcal
Protein 15g
Carbohydrates 55g
Fiber 8g
Sugar 5g
Fat 11g
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