Easy Vegetable and Egg Fried Rice

This dish packs a high-protein punch from whole eggs and egg whites while keeping fats low, making it an excellent post-workout recovery meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 2 tablespoons canola oil · 260 kcal in the whole recipe
• 1 cup uncooked white rice · 696 kcal in the whole recipe
• 3 tablespoons minced onion · 13 kcal in the whole recipe
• 1/2 cup chopped or grated carrot · 29 kcal in the whole recipe
• 2 cups water
• 4 whole eggs, beaten · 312 kcal in the whole recipe
• 4 egg whites, beaten · 68 kcal in the whole recipe
• 1/4 cup fat-free milk · 21 kcal in the whole recipe
• 1/2 cup peas · 65 kcal in the whole recipe
• 2 tablespoons reduced-sodium soy sauce · 19 kcal in the whole recipe

Method

1. Heat canola oil in a large frying pan over medium heat, then cook the uncooked white rice, minced onion, and chopped carrots, stirring frequently until the rice is lightly browned.

   

2. Slowly pour in the water, bring to a boil, then reduce the heat to low, cover, and simmer for about 20 minutes until the liquid is fully absorbed and the rice is tender.

   

3. In a bowl, whisk together the whole eggs, egg whites, fat-free milk, peas, and reduced-sodium soy sauce.

   

4. Pour the egg mixture over the hot rice in the pan and cook over medium heat, gently drawing a spatula across the bottom and sides as it thickens until the eggs are firm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.