healthier, veggie-packed fried rice

healthier, veggie-packed fried rice - a hearty, veggie-packed dish that packs a nutritious punch! // cait's plate

I had a serious craving for chinese food the other day and decided to remedy it in my own kitchen rather than spending the money on takeout.

Besides the taste, that might be the best thing about this dish – it’s full of things that you’re likely to have on hand.  Frozen veggies, eggs, brown rice.

healthier, veggie-packed fried rice - a hearty, veggie-packed dish that packs a nutritious punch! // cait's plate

I especially love this dish because it packs 4 different vegetables, 2 different sources of protein and whole grains.  It’s a one-stop-shop type of meal which you all know by now are my absolute favorites.

healthier, veggie-packed fried rice - a hearty, veggie-packed dish that packs a nutritious punch! // cait's plate

It can also all be made in one large pan – another bonus in my book.  Because really, who likes doing dishes?  My husband insists he doesn’t mind, but I swear he just tells me that to be nice.  But I digress.

healthier, veggie-packed fried rice - a hearty, veggie-packed dish that packs a nutritious punch! // cait's plate

This makes for a perfect weekday lunch with leftovers for dinners throughout the week.  Plus it’s budget friendly!  A win-win all around.

healthier, veggie-packed fried rice - a hearty, veggie-packed dish that packs a nutritious punch! // cait's plate

healthier, veggie-packed fried rice

Yield: 4 servings

Ingredients

  • 3 tablespoons peanut oil (or other oil with high smoke point)
  • 4 scallions, thinly sliced
  • 2 carrots, peeled and grated
  • 1/2 pint sliced mushrooms
  • 1/2 cup fresh or frozen corn
  • 1/2 cup fresh or frozen broccoli florets
  • 1/2 cup frozen shelled edamame
  • 2 large eggs, beaten with a pinch of salt
  • 2 cloves garlic, minced
  • 1/4 teaspoon red chili flakes
  • 1 teaspoon fresh ginger, peeled and minced
  • 2 tablespoons liquid aminos (see note) or low-sodium soy sauce
  • 1 teaspoon toasted sesame oil
  • 2 cups brown rice, cooked

Instructions

  1. Heat 1 tablespoon peanut oil in a large, non-stick skillet with high sides or a wok over medium-high heat swirling to coat the pan
  2. Add scrambled eggs to the pan heating until cooked through, flipping once so that both sides are cooked (the egg should resemble a large pancake). Remove from heat, place on a cutting board and allow to cool.
  3. Once cooled, slice into 1 inch pieces and set aside
  4. Wipe down skillet or wok, drizzle remaining peanut oil into the pan and place back over medium-high heat
  5. Add scallions, carrots, scallions and mushrooms, corn, broccoli and edamame to pan sautéing until soft (about 7-10 minutes, but times will vary depending on whether fresh or frozen produce is used)
  6. Add cooked rice to the dish tossing to combine
  7. Fold in egg until well distributed in the dish.

Notes

liquid aminos are a lower sodium soy sauce alternative

http://caitsplate.com/healthier-veggie-packed-fried-rice/

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