Low Cost, Low Calorie, Low Fat, Low Sugar, Low Cholesterol, Moderate Sodium, Whole Grain Rich
Basic Fried Rice
Mist a large skillet or wok with nonstick vegetable oil spray. Cut the bacon into small pieces. Place in the large skillet or wok. Add onion. Fry until the onion and bacon are both lightly browned. Add the rice, frozen veggies and black pepper. Stir-fry until the rice is separated and the veggies are thawed. Add the soy sauce and if desired any combination of the optional ingredients. We usually add 6 to 8-ounces of cubed tofu because the kids both like it. (I dont know why my kids like tofu, but they do.) Adding the egg is traditional, but we dont always do it. If you do add the egg then move the rice mixture to one side of the pan. Pour the egg into the empty side of the pan and scramble as desired. After cooking them a minute or two, stir them in with the rice and veggies.
Continue to fry everything together until piping hot. Serve in bowls with chopsticks or a spoon. If youre kids are veggie-friendly then a pound of frozen stir-fry veggies may be substituted for the mixed veggies. This isnt as popular at our house, so I usually use mixed veggies instead.
Makes 4 servings.
Per Serving (excluding any optional ingredients): 240 Calories; 3g Fat (12.9% calories from fat); 8g Protein; 44g Carbohydrate; 4g Dietary Fiber; 12mg Cholesterol; 521mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 2-1/2 Vegetable; 1/2 Fat.
If you add egg, tofu, or chopped meat to the rice then be sure to calculate the nutritional changes too.
GFCF means Gluten Free and Casein Free
© 2007-2012 Frugal Abundance
The Christian Counter
Proverbs 30:8 Remove far from me vanity and lies: give me neither poverty nor riches; feed me with food convenient for me.