Veggie fried rice with egg
Delight in a quick and easy Veggie Fried Rice with Egg recipe! Made with fluffy brown rice, a colorful medley of mixed vegetables, and protein-rich eggs, this nutritious dish is perfect for a healthy lunch or dinner. Ready in minutes, it's your go-to solution for a wholesome meal!
- 30 Mar 2024
- Cook time 10 min
- Prep time 5 min
- 2 Servings
- 5 Ingredients
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.
Ingredients:
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!
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.
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!
| Nutrition Facts | |
|---|---|
| Serving Size | 260 grams |
| Energy | |
| Calories 320kcal | 13% |
| Protein | |
| Protein 15g | 10% |
| Carbohydrates | |
| Carbohydrates 55g | 16% |
| Fiber 8g | 21% |
| Sugar 5g | 5% |
| Fat | |
| Fat 11g | 13% |
| Saturated 2.16g | 7% |
| Cholesterol 120mg | - |
| Vitamins | |
| Vitamin A 350ug | 39% |
| Choline 140mg | 25% |
| Vitamin B1 0.37mg | 31% |
| Vitamin B2 0.46mg | 35% |
| Vitamin B3 4.25mg | 27% |
| Vitamin B6 0.34mg | 20% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 0.32ug | 13% |
| Vitamin C 4.54mg | 5% |
| Vitamin E 1.11mg | 7% |
| Vitamin K 33ug | 28% |
| Minerals | |
| Calcium, Ca 54mg | 4% |
| Copper, Cu 0.27mg | 0% |
| Iron, Fe 2.26mg | 21% |
| Magnesium, Mg 90mg | 22% |
| Phosphorus, P 270mg | 22% |
| Potassium, K 450mg | 13% |
| Selenium, Se 22ug | 42% |
| Sodium, Na 140mg | 10% |
| Zinc, Zn 2.04mg | 19% |
| Water | |
| Water 170g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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