“Free Spirit” Fried Rice

"Free Spirit" Fried Rice with Asparagus and More Carrots

Tasty, nourishing, and filling—this rice and vegetable dish is for “free spirits” who like to experiment.

You'll like us in your stir fry!

You'll like us in your stir fry!

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.

Printer-friendly text

Cooking tips:

  • 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

Basic Ingredients

  • 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
Other Vegetables You Can Add
  • 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

Directions

  1. Spray large non-stick fry pan with cooking spray.
  2. Warm pan over medium-high heat.
  3. Add liquid egg substitute, tilting pan so that the liquid covers the bottom.
  4. Scramble the eggs and then break them into pieces (2-3 minutes).
  5. Remove eggs onto a plate and set them aside.
  6. Take pan off heat and spray again with cooking spray.
  7. Put back on medium-high heat.
  8. Add carrots and scallions (tofu and other fresh vegetables should also be added at this time).
  9. Cook until crisp-tender (2-3 minutes).
  10. Stir in rice, peas, and soy sauce.
  11. Cook until heated through, stirring once or twice (1-2 minutes).
  12. 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.

Notes:

  1. If you add more vegetables, you will add quantity but no other points.  Therefore, you’ll be lowering your point count per cup.
  2. 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.)

Simply Stir Fry

A stir fry is a really easy and delicious way to fill up with vegetables.  You can eat the dish as is or, if you want to add carbs, you can serve it over rice or noodles.

Printer-friendly text

 
 

Count Me In!

Count Me In!

Tips to superb stir frying:

  1. Use fresh ingredients.  Unlike soup where you can get away with vegetables that have seen better days, a stir fry  requires vegetables at their best.
  2. Peel, core, chop, dice, and slice all vegetables in advance.  This dish cooks so quickly that you won’t have time to prepare them as you go.
  3. Use chicken, beef, or vegetable broth/bouillon rather than oil.  
  4. Start with the vegetables that will take the longest to cook (onions, cabbage, green zucchini) and end with those that hardly need cooking (bean sprouts). 
  5. Be creative.  The wonderful thing about a stir fry is that you can use any vegetables that you want. 

 Ingredients

  • ½ cup chicken broth
  • 1 yellow onion, diced, or 1 bunch of green onions, sliced (or both if you love onions!)
  • 2 tbsp. minced garlic
  • 1 tbsp. minced ginger
  • ¼ cup soy sauce
  • ½ head cabbage, diced  (I prefer napa cabbage but any cabbage is fine)
  • 2 green zucchini, cut in half length-wise and sliced
  • ½ lb. mushrooms, sliced
  • 2 cups bok choy, chopped
  • ½ lb. firm tofu cut into small cubes (optional)
  • 2-3 cups bean sprouts

Sautéeing Tip: Many recipes call for onions, garlic and other spices to be sautéed in oil to release their flavours.  I mix 2 tbsp. chicken broth powder and ½ cup of water as a replacement for oil.  This mixture will thickens as the onion and garlic cook. 

 Directions

  1. Put ½ cup chicken broth (see tip above) in a wok or large fry pan (that has a cover) over medium to high heat.
  2. When broth is bubbling, add onion or green onions, garlic, and ginger.
  3. Sauté until onion is soft (add a little more broth if onion starts to stick).
  4. Add soy sauce, cabbage, zucchini, mushroom, and bok choy.
  5. Mix and cover for 1 minute, then mix and cover again (this allows the vegetables to cook by steaming)
  6. Continue until vegetables are soft.
  7. Add tofu, if desired, and mix well.
  8. Add bean sprouts as a top layer.
  9. Cover and cook for approximately 2 minutes.  Sprouts should be hot but crunchy.
  10. Serve with a slotted spoon (you may have more liquid than you need).
  11. Salt your serving to taste or add more soy sauce.
  12. Enjoy!

For Weight Watchers: 0 points on both the Points and PointsPlus plan, unless you add tofu.  If you do, calculate the total tofu points and divide by number of cups of stir fry you have made.