“Free Spirit” Fried Rice
Tasty, nourishing, and filling—this rice and vegetable dish is for “free spirits” who like to experiment.
It can be expanded indefinitely with other fresh vegetables (I’ve provided a list of those I’ve used below) as well as firm tofu (cubed), or cooked shrimp, chicken, or turkey if you want a main meal. In the picture above, I added leftover Sesame Asparagus with Carrots to the basic recipe.
- This dish cooks quickly so you should have all your ingredients prepared and measured beforehand.
- If you add additional vegetables, you may have to increase the amount of soy sauce if your pan gets too dry.
Makes 4 servings of 1 cup each
- Cooking spray
- ½ cup liquid egg substitute (equivalent of two eggs)
- 1 cup carrots, shredded
- 1 cup scallions, sliced
- 3 cups cooked white rice
- ½ cup frozen green peas, thawed
- ¼ cup low-sodium or other no-wheat soy sauce
- ½ pound daikon, chopped
- 2 cups bok choy (any type), shredded
- 2 cups napa, Chinese, or regular cabbage, shredded
- 1 cup enoki mushrooms, chopped
- 1 cup fresh bean sprouts
- 1 zucchini, sliced and quartered
- 1 bunch Swiss chard
- 1 bunch asparagus
- Spray large non-stick fry pan with cooking spray.
- Warm pan over medium-high heat.
- Add liquid egg substitute, tilting pan so that the liquid covers the bottom.
- Scramble the eggs and then break them into pieces (2-3 minutes).
- Remove eggs onto a plate and set them aside.
- Take pan off heat and spray again with cooking spray.
- Put back on medium-high heat.
- Add carrots and scallions (tofu and other fresh vegetables should also be added at this time).
- Cook until crisp-tender (2-3 minutes).
- Stir in rice, peas, and soy sauce.
- Cook until heated through, stirring once or twice (1-2 minutes).
- Stir in egg (and any cooked meat or shellfish).
For Weight Watchers: The basic recipe yields 4 servings of 1 cup each.
- Points plan: The total count is 15 so each cup is worth approximately 4 points.
- PointsPlus plan: The total count is 18.5 so each cup is worth approximately 4.5 points.
- If you add more vegetables, you will add quantity but no other points. Therefore, you’ll be lowering your point count per cup.
- If you add tofu, meat, or shellfish, you will have to add on its value to each serving.
Nutritional Information for a 1-cup serving:
- Calories 200 (13.5 from fat)
- Protein 10 grams
- Fat 2 grams
- Carbohydrate 42 grams
- Fibre 3 grams
- Cholesterol .3 mg
- Sodium 1106.5 mg
(Adapted from “Easy Fried Rice” in the 2010 Weight Watchers Points Plus Getting Started booklet.)