Diabetes Forecast

Veggie Fried Brown Rice

Per Serving

Veggie Fried Brown Rice

Makes: 4 servings
Serving Size: 3/4 cup
Calories 200
Fat 6 g
Saturated Fat 1 g
Trans Fat 0 g
Carbohydrate 30 g
Fiber 4 g
Sugars 4 g
Cholesterol 45 mg
Sodium 340 mg
Potassium 240 mg
Protein 6 g
Phosphorus 150 mg
Choices: Starch 1.5, Vegetable 1, Fat 1
  • Makes: 4 servings
  • Serving Size: 3/4 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 6 minutes


1 Tbsp. toasted sesame oil
3 scallions, green and white parts, thinly sliced
1 Tbsp. grated fresh ginger root
1 cup fresh mung bean sprouts
3/4 cup shredded carrot
2 cups cooked brown basmati or long-grain brown rice, chilled
1/2 cup frozen peas
1 1/2 Tbsp. naturally brewed, reduced-sodium soy sauce
1 tsp. Asian garlic-chili sauce
1 large egg, lightly beaten


  1. Heat the oil in a large, nonstick skillet or wok over medium-high heat. Stir-fry the scallions and the ginger for 1 minute. Add the sprouts and the carrot and stir-fry for 1 minute. Add the chilled rice, frozen peas, soy sauce, and chile sauce and stir-fry until the rice and the peas are heated through, about 2 minutes.
  2. Slowly stir the egg into the rice and cook the mixture until the egg is scrambled into small pieces and begins to brown.
  3. Serve immediately in bowls or your own takeout containers.

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