ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Healthy Fried Rice -- Vegetable Fried Rice Recipe

Updated on June 27, 2010

Yummy Fried Rice -- My Frequent Vice!

For as long as I can remember, I've loved Chinese food. When I was younger, I preferred dishes like chicken with broccoli and wonton soup. Then when I was 11, I was fortunate enough to actually go to China with my parents, and discovered a few new favorites.

I was surprised by how different the food was over there compared to the standard Chinese-American cuisine which I'd grown used to. There were exotic vegetables like winter melon and lotus root. I was also introduced to bean curd. At that time -- this was in 1985 -- tofu hadn't become that popular in the United States, so I was intrigued by the delicious, silky substance. Though I like chicken and some cuts of meat, I'm not that big a meat eater and don't eat fish at all. While there, I survived on bean curd whenever we were served a seafood meal.

These days, I still have Chinese take-out at least a couple of times a month. It's not quite like the cuisine I had in China, but I still enjoy it! I could probably eat fried rice every single day, but it's not the healthiest of dishes.

That said, I came up with this healthy alternative to standard fried rice. Instead of using eggs, I use an egg substitute. I also use a low-sodium soy sauce and pile in the veggies. The great thing about this dish is that it's versatile, so you can use any combination of vegetables that you like. I'm not a big fan of peas, but they'd work well in this recipe; so would chopped peppers or onions.

What I particularly like about this rice is the texture -- that crunch of the veggies against the softness of the rice. Therefore, be careful not to overcook the vegetables. Obviously, you don't want to break a tooth on a frozen piece of broccoli, but you don't want it to fall apart in your mouth, either.

This recipe is great as a side dish or even as a main meal. It's the perfect comfort food to make on a cold winter's night -- and it only takes about 20 minutes to prepare.

Ingredients For Healthy Vegetable Fried Rice

2 Tbsp cooking oil (I use olive, but any other kind works)

1 cup white or brown rice, uncooked (I like using Uncle Ben's boil-in-a-bag rice because it's already portioned out and easy to prepare).

2 Tbsp low-sodium soy sauce

1/2 cup firm tofu, cut into cubes

1/2 cup chopped broccoli, fresh or frozen

1/2 cup chopped cauliflower, fresh or frozen

1/2 cup baby corn, chopped

1/2 snow pea pods (keep pods intact)

1/2 cup water chestnuts

1/2 cup bamboo shoots

1/2 cup shredded bok choy (Chinese cabbage; regular cabbage can be used instead)

1 cup EggBeaters egg substitute (this is the equivalent to four eggs, which can be used instead. You can also use eight egg whites).

Alfalfa sprouts (optional)

How To Make Veggie Fried Rice

1. Cook rice, according to the package directions. Strain and let cool slightly.

2. On medium heat, pour oil into a large, flat pan (or Wok). It's important that the pan is large enough so that you can easily stir the ingredients. Make sure to keep the temperature on medium so the ingredients cook evenly and don't burn. If you see them turning black around the edges, lower the temperature.

3. Add rice to the oil, stirring until they're well-mixed together.

4. Keep stirring the rice; add the soy sauce, mixing that in.

5. Gradually add the tofu and various veggies, stirring the entire time. You want to make sure they're evenly-coated with the sauce and mixed in with the rice.

6. When the veggies are soft enough to eat, but still have a crunch, add the Egg Beaters or eggs, stirring them into rice so that they're thoroughly mixed in.

7. Let rice mixture cool. Serve with alfalfa sprouts sprinkled over the top, if desired. Makes about four servings.

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      Fanny 

      3 years ago

      Hello there! I know this is kinda off topic however I'd fgirued I'd ask.Would you be interested in trading links or maybe guest authoring a blog post orvice-versa? My site addresses a lot of the same topics as yours and Ithink we could greatly benefit from each other. If you mightbe interested feel free to send me an email. I look forward to hearing from you!Awesome blog by the way!

    • Anamika S profile image

      Anamika S Jain 

      9 years ago from Mumbai - Maharashtra, India

      Sounds Yummy!

    • profile image

      keira7 

      9 years ago

      Hum I like it ready. Thank you. God bless.

    • SimeyC profile image

      Simon Cook 

      9 years ago from NJ, USA

      Sounds really good - I guess you could add any meat to this if you wanted....

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)