晚餐简单

Fried Rice

Name: Fried Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 6
Ingredients: 2 tablespoons canola oil; 1 cup white rice, uncooked; 3 tablespoons onion, minced; 1/2 cup carrot; 2 cups water; 4 whole eggs; 4 egg whites; 1/4 cup fat-free milk; 1/2 cup peas; 2 tablespoons reduced-sodium soy sauce

Add some protein and grains to your dinner with this yummy rice dish. Use brown rice for extra fiber.

40 min6 份

营养成分（每份）

每份数值 · 每份分量: 1/6 of recipe

247

卡路里

11g

蛋白质

32g

碳水

脂肪

膳食纤维

糖

301mg

钠

饱和脂肪 1 g · 胆固醇 137 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

canola oil
2 tablespoons · or cooking oil of your choice
white rice, uncooked
1 cup
onion, minced
3 tablespoons
carrot
1/2 cup · chopped or grated
water
2 cups
eggs
4 whole · beaten
egg whites
4 · beaten
fat-free milk
1/4 cup
peas
1/2 cup
reduced-sodium soy sauce
2 tablespoons

步骤

1
Wash hands with soap and water.
2
In a large frying pan over medium heat, cook rice, minced onion, and carrots in oil, stirring often until lightly browned.
3
Slowly add water. Reduce heat, cover and simmer until liquid is absorbed and rice is tender, about 20 minutes.
4
Beat eggs and egg whites in a bowl. Stir in milk, peas, and soy sauce. Pour over hot rice mixture in fry pan.
5
Cook on medium heat. As mixture begins to thicken, gently draw a spatula across bottom and sides of pan. This allows egg mixture to cook. Continue until eggs are firm.

来源: USDA MyPlate Kitchen · Adapted from Flavorful Fried Rice, University of Wisconsin Cooperative Extension Service Family Living Program

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