By Mayo Clinic Staff

Dietitian's tip

This fried rice is as flavorful as your favorite takeout version, but it's packed with brown rice and veggies.

Number of servings

Serves 4

Ingredients

  1. 2 cups brown rice, cooked
  2. 1 teaspoon sesame oil
  3. 1/2 cup diced onion
  4. 1/2 cup diced carrot
  5. 1/2 cup diced celery
  6. 1 cup sliced mushrooms
  7. 2 tablespoons sliced scallions
  8. 1/2 teaspoon grated fresh ginger root
  9. 1 teaspoon grated fresh garlic
  10. 2 tablespoons low-sodium soy sauce
  11. 1/4 cup peas
  12. 1 cup egg substitute

Directions

Cook the rice according to the directions on the package. Set cooked rice aside. In a large nonstick saute pan, heat the oil over medium heat. Add the onion, carrot and celery. Cook for 2 minutes. Add the mushrooms, scallions, ginger and garlic. Stir constantly for 1 minute. Add the soy sauce, peas, egg and rice. Heat thoroughly.

Nutritional analysis per serving

Serving size :1/2 cup

  • Calories 186
  • Total fat 2 g
  • Saturated fat 0 g
  • Trans fat 0 g
  • Monounsaturated fat 1 g
  • Cholesterol 0 mg
  • Sodium 469 mg
  • Total carbohydrate 30 g
  • Dietary fiber 4 g
  • Total sugars 4 g
  • Protein 11 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

June 29, 2016