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Oriental Vegetables & Rice

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Submitted by cevans12

Asian vegetable fried rice with broccoli, red pepper, bamboo shoots, and straw mushrooms stir-fried in sesame oil with soy sauce. A low-fat, five-ingredient side dish or light main using frozen mixed vegetables.

YIELD

4 servings

PREP

20 min

COOK

20 min

READY

40 min

This stir-fried rice uses a frozen Asian vegetable blend (broccoli, red pepper, bamboo shoots, and straw mushrooms) as a shortcut that gets dinner on the table fast without sacrificing flavor. Sesame oil gives it that unmistakable nutty, toasty aroma that turns plain rice into something that smells and tastes like takeout.

Using both sesame oil and vegetable oil is deliberate. Sesame oil has a low smoke point and burns easily at stir-fry temperatures. The vegetable oil handles the high heat while the sesame oil provides the flavor. Two teaspoons of sesame is enough to perfume the entire dish.

The rice needs to be pre-cooked and ideally cold from the fridge. Cold rice stir-fries better because the grains are firm and separate. Freshly cooked, hot rice is too moist and clumps together, giving you a sticky mess instead of distinct, coated grains.

A tablespoon of soy sauce is just enough to season without making everything salty. Pass extra at the table for those who want more.

Kitchen Tips

  • Stir-fry the frozen vegetables first until they’re hot and slightly charred before adding the rice. Adding rice too early cools the pan.
  • Break up any rice clumps gently with your spatula as you stir-fry. Pressing too hard mashes the grains.
  • Keep the heat high. Fried rice needs a hot pan to get that slight smoky char.
  • Cook leftover rice specifically for this dish. Day-old fridge rice is ideal.

Variations

  • Add a beaten egg pushed to one side of the pan, scrambled, then mixed in for egg fried rice.
  • Toss in diced tofu or shrimp for added protein.
  • Stir in a teaspoon of chili garlic sauce for a spicy kick.

Ingredients

2 10
TEASPOONS ML SESAME OIL
1 5
TEASPOON ML VEGETABLE OIL
16 462.4
OUNCES ML/G MIXED VEGETABLE
frozen, (broccoli, red sweet, pepper, bamboo shoots,, and straw mushrooms)
2 473
CUPS ML RICE
cooked
1
X SOY SAUCE OR TAMARI (FOR GLUTEN-FREE)
reduced-sodium, to taste *

Directions

Heat oils in large skillet over medium-high heat.

Add vegetables; stir-fry several minutes.

Add rice and 1 tablespoon soy sauce; cook and stir until rice is heated, gently separating grains.

Serve with additional soy sauce, if desired.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 140g (4.9 oz)
Amount per Serving
Calories 396 9% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 20mg 1%
Total Carbohydrate 27g 27%
Dietary Fiber 3g 13%
Sugars g
Protein 16g
Vitamin A 38% Vitamin C 2%
Calcium 4% Iron 6%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Very low in sodium, Low Sodium
 

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