By Mayo Clinic Staff

Dietitian's tip:

Rice that has been cooked and refrigerated overnight (or longer — up to 3 days ahead of time) makes better fried rice because the rice tends to clump together. Before using, break up the large clumps with a spoon.

Number of servings

Serves 4

Ingredients

    1 1/3 cups water
    3/4 cup rice
    3 tablespoons peanut oil
    4 green onions with tops, chopped
    1/4 teaspoon salt
    2 carrots, finely chopped
    1/2 cup finely chopped green bell pepper
    1/2 cup frozen peas
    1 egg
    2 tablespoons reduced-sodium soy sauce
    1 tablespoon sesame oil
    1/4 cup chopped parsley

Directions

In a saucepan, bring the water and rice to a boil, stirring frequently. Reduce heat to low, cover and simmer until the rice is tender and has absorbed all the liquid, about 20 minutes.

In a large heavy skillet or wok, heat the peanut oil over medium-high heat. Add the cooked rice and saute until lightly golden. Add the green onions, salt, carrots, peppers and peas. Stir-fry until the vegetables are tender-crisp, about 5 minutes.

Hollow out a circle in the center of the skillet by pushing the vegetables and rice to the sides. Break the egg into the hollow and cook, lightly scrambling the egg as it cooks. Stir the scrambled egg into the rice mixture. Sprinkle with soy sauce, sesame oil and chopped parsley. Serve immediately.

Nutritional analysis per serving

  • Total fat 15 g
  • Calories 305
  • Protein 6 g
  • Cholesterol 53 mg
  • Total carbohydrate 36 g
  • Dietary fiber 3 g
  • Monounsaturated fat 7 g
  • Saturated fat 3 g
  • Sodium 498 mg
Dec. 01, 2009