reprinted from Skinnytaste.com ....
Make a healthier version of your favorite take-out! I'm a sucker for Chinese fried rice, but who knows how much oil is added when you order it out. Making it yourself is healthier and easy to do.
For this healthy version of fried rice I used brown rice, edamame, carrots, scallions and onions. The beauty about making it yourself is you can add anything you want. If you want to make this a main dish you can add a protein such as chicken, shrimp or even tofu to keep it vegetarian. Or serve this as a side dish with some favorites like Asian Turkey Meatballs, Asian Drumsticks, Asian Grilled Chicken.
Edamame, in case you're not familiar with them are green soybean sold shelled or in the pod in most supermarkets both frozen or ready-to-eat – my two year is crazy about them! I like to buy the shelled ready-to-eat for convenience.
Edamame Fried Rice
Servings: 6 • Size: just under 1 cup • Old Points: 4 pt • Points+: 5 pt
Calories: 202 • Fat: 5.8 g • Protein: 8.6 g • Carb: 28.5 g • Fiber: 4.3 g • Sugar: 1.1 g
Sodium: 244.1 mg (without salt)
- 3 cups leftover cooked brown rice
- 2 egg whites, scrambled
- 1 whole egg, scrambled
- 1 tbsp Smart Balance oil
- 1/2 onion, chopped
- 2 cloves garlic, diced
- 5 scallions, chopped, whites and greens separated
- 1/2 cup shredded carrots
- cooking spray
- 1 cup ready-to-eat shelled edamame
- 2 tbsp low sodium soy sauce, tamari for gluten free (or more to taste)
- salt and fresh pepper to taste
Whisk eggs and egg whites, season with salt and pepper. In a hot wok, spray a little oil and cook the eggs. When cooked, remove from pan and set aside.
Let the wok get really hot. Add oil and cook onions, scallion whites, carrots and garlic for about 30-60 seconds, careful not to burn. Add brown rice and stir well a few minutes to heat through. Add cooked egg along with soy sauce, scallion greens and edamame, mixing well for about 3-4 minutes.