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.)