By Mayo Clinic Staff

Dietitian's tip:

Rice that has been cooked and refrigerated overnight (or longer — up to 3 days) makes better fried rice because the rice tends to clump together.

Number of servings

Serves 4
  1. Healthy carb
  2. Low Sodium


  1. 2 cups cooked brown rice
  2. 3 tablespoons peanut oil
  3. 4 green onions with tops, chopped
  4. 2 carrots, finely chopped
  5. 1/2 cup finely chopped green bell pepper
  6. 1/2 cup frozen peas
  7. 1 egg
  8. 2 tablespoons low-sodium soy sauce
  9. 1 tablespoon sesame oil
  10. 1/4 cup chopped parsley


In a large heavy skillet or wok, heat the peanut oil over medium-high heat. Add cooked rice and saute until lightly golden. Add green onions, carrots, green pepper and peas. Stir-fry until 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

Serving size: About 1 cup

  • Cholesterol 47 g
  • Calories 279
  • Sodium 116 mg
  • Total fat 16 g
  • Total carbohydrate 31 g
  • Saturated fat 3 g
  • Dietary fiber 4 mg
  • Trans fat Trace
  • Added sugars 0 g
  • Monounsaturated fat 7 g
  • Protein 6 g
Nov. 07, 2015