Healthy Vegetable “Fried Rice”

Healthy Vegetable “Fried Rice”

I ran into an old friend the other day, who is a strict vegetarian, and she reminded me that I haven’t posted a vegetarian recipe in quite some time. I love my Asian food and one of my old favorites (before I switched to a low glycemic diet) was chicken fried rice. I have already posted my healthy low glycemic version of chicken fried rice (using quinoa in place of the rice), so its only natural that I post the vegetarian version using tons of vegetables in place of the chicken.

  • Gather all ingredients, 2 pans/woks, measuring cups, a large spoon, a knife, and a cutting board.
Missing the teriyaki sauce in this picture, and true vegetarians will use vegetable broth in place of chicken broth...

Missing the teriyaki sauce in this picture, and true vegetarians will use vegetable broth in place of chicken broth…

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  • Dice the onion and carrots to your desired size. I kept my bamboo shoots and water chestnuts whole, but feel free to dice these as well. Saute the onion in a pan/wok with 1 tsp of olive oil  on medium heat for about 5 minutes or until brown. Add 1 tsp stevia in after 2 minutes of sauteing the onions. Make sure to stir the onions every minute to prevent burning.

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  • Once the onions are brown, add the diced carrots, bamboo shoots, water chestnuts, and the remaining  “Vegetable Mixture Ingredients” to the same pan/wok as the onions and mix together. Saute the vegetables on medium heat for about 10 minutes until the bamboo shoots and water chestnuts are slightly brown. I typically allow a good amount of browning because I feel it has better flavor. Add the edamame to the vegetable mixture for the last 2 minutes of cooking. Stir well.

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Buy the frozen shelled edamame

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  • While you are still cooking the vegetables, spray a separate pan with cooking spray and add the eggs/egg whites. Cook on medium-high heat for about 5 minutes or until fully cooked and slightly brown. Make sure to mix the eggs (with a spatchula) every few seconds in order to “scramble” the eggs. Add the cooked quinoa to the pan with the scrambled eggs and add the remaining “Quinoa/Egg  Ingredients” and mix well. “Cook” the quinoa and egg mixture on medium heat for 5 minutes.

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  • Add the Vegetable mixture to the Quinoa/Egg mixture and mix well. Saute on medium heat for about another 3 minutes and then serve the healthy vegetable fried rice/quinoa.

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Healthy Vegetable "Fried Rice"
Print Recipe
Vegetable "Fried Rice" that is healthier AND more delicious than any Asian restaurant entree!
Servings Prep Time
6 servings 5 minutes
Cook Time
25 minutes
Servings Prep Time
6 servings 5 minutes
Cook Time
25 minutes
Healthy Vegetable "Fried Rice"
Print Recipe
Vegetable "Fried Rice" that is healthier AND more delicious than any Asian restaurant entree!
Servings Prep Time
6 servings 5 minutes
Cook Time
25 minutes
Servings Prep Time
6 servings 5 minutes
Cook Time
25 minutes
Ingredients
Quinoa/Egg Mixture Ingredients
Vegetable Mixture Ingredients
Onion Saute Ingredients
Servings: servings
Instructions
  1. Gather all ingredients, 2 pans/woks, measuring cups, a large spoon, a knife, and a cutting board.
  2. Dice the onion and carrots to your desired size. I kept my bamboo shoots and water chestnuts whole, but feel free to dice these as well. Saute the onion in a pan/wok with 1 tsp of olive oil on medium heat for about 5 minutes or until brown. Add 1 tsp stevia in after 2 minutes of sauteing the onions. Make sure to stir the onions every minute to prevent burning.
  3. Once the onions are brown, add the diced carrots, bamboo shoots, water chestnuts, and the remaining “Vegetable Sauce Ingredients” (with the exception of the olive oil )to the same pan/wok as the onions and mix together. Saute the vegetables on medium heat for about 10 minutes until the bamboo shoots and water chestnuts are slightly brown. I typically allow a good amount of browning because I feel it has better flavor. Add the edamame to the vegetable mixture for the last 2 minutes of cooking. Stir well.
  4. While the vegetables are cooking, spray a separate pan with cooking spray and add the eggs/egg whites. Cook on medium-high heat for about 5 minutes or until fully cooked and slightly brown. Make sure to mix the eggs (with a spatchula) every few seconds in order to “scramble” the eggs. Add the cooked quinoa to the pan with the scrambled eggs and add the remaining “Quinoa/Egg Ingredients” and mix well. “Cook” the quinoa and egg mixture on medium heat for 5 minutes.
  5. Add the Vegetable mixture to the Quinoa/Egg mixture and mix well. Saute on medium heat for about another 3 minutes and then serve.
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