After reading this post, you’ll be able to easily make a delicious bowl of healthy vegetable fried rice.
The recipe is easier than I expected and took very little time to prepare.
And on the new myWW plan the SmartPoints are:
- Purple Plan = 0 SmartPoints
- Blue Plan = 3 SmartPoints
- Green plan = 5 SmartPoints
Healthy Vegetable Fried Rice
Raise your hand if your weekly dinner menu includes Chinese carry-out.
I’m raising mine!
We Love Us Some Fried Rice!
In our house, when we order Chinese food, we always order a variety of things, but one thing that remains the same on our weekly order is fried rice.
Mmm Mmm! Love it!
BUT, it isn’t the most healthy thing on the menu that you can order.
As a matter of fact, most things on a Chinese carry-out menu aren’t very healthy.
That is, unless you order from their steamed, diet selections, which is typically what I do.
Believe it or not, I actually prefer to order off of the diet menu at a Chinese restaurant.
So, when I found this recipe in my Weight Watchers Weekly, I made sure to save it for my next grocery shopping trip.
Add meat or shrimp to increase the protein
This particular recipe doesn’t include any meat.
However, if you add some steamed shrimp or grilled chicken, it wouldn’t add many more Weight Watchers points.
And at a 3 Weight Watchers Points Plus Value, you can afford to add some extras.
Healthy Vegetable Fried Rice Recipe
Healthy Vegetable Fried Rice – 3 Weight Watchers Points Plus Value
Ingredients
- - 2 sprays cooking spray, divided
- - 1 large egg, beaten
- - 2 medium scallions, cut into 1-inch pieces
- - 1 medium sweet red pepper, thinly sliced
- - 1 cup frozen peas and carrots
- - 1 Tbsp minced garlic
- - 1 Tbsp minced fresh ginger root
- - 1 1/2 cups cooked brown rice, cooled
- - 4 tsp low-sodium soy sauce
- - 1 tsp rice wine vinegar
Instructions
- Coat a large nonstick skillet with cooking spray; heat over medium heat.
- Add egg and swirl to coat pan; cook egg through; remove to a plate, and break egg up into small pieces with a fork.
- Off heat, recoat skillet with cooking spray.
- Add scallions, pepper, peas and carrots, garlic, and ginger to skillet; saute for 5 minutes.
- Add rice; heat through.
- Stir in cooked egg, soy sauce, and rice wine vinegar; serve.
Notes
- Purple Plan = 0 SmartPoints
- Blue Plan = 3 SmartPoints
- Green plan = 5 SmartPoints
Tips for making This recipe
This recipe was very easy to make.
At first I thought one egg wouldn’t be enough, but it was plenty.
One ingredient that I will omit the next time I make this recipe is the red peppers.
I’m not a huge red pepper fan, especially cooked vs. raw.
Plus, how many Chinese restaurants put red pepper in their fried rice?
It just didn’t seem very authentic to me.
And as I mentioned earlier, I would definitely add some steamed shrimp, grilled chicken, or even some tofu to ramp up the protein and make it a completely satisfying meal.
Lastly, the spring onions didn’t have a strong enough taste.
I love crisp cooked onions in fried rice, so next time I’ll add some diced yellow onions to it as well.
Add a few dashes of soy sauce and you’ve saved yourself a call to your local Chinese restaurant.
Xiǎngshòu! (Enjoy!)
For more rice recipes, click on over to:
Crockpot Buffalo Chicken & Rice: Full of Flavor & No Guilt
Dirty Rice with Shrimp – 9 Weight Watchers Points Plus Value
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Yum, the pictures made me want to lick my computer screen!!! I’ve never used brown rice when I make fried rice. I will definitely try it!!
LOL! It really was good Cheryl. I would add shrimp and onions to it next time I make it – and omit the red peppers.