Fat-Free Fancy Fried Rice
A flavorful, fat-free fried rice packed with fresh vegetables and savory soy sauce, perfect for a light, healthy meal that appeals to vegetarians and health-conscious eaters.
Ingredients
- 1 Egg Beaters (1/4 cup) plus 1 egg white ⓘ
- 1 tablespoon liquid Butter Buds or fat-free chicken broth ⓘ
- 2 teaspoons minced garlic ⓘ
- 1/2 cup thin sliced celery ⓘ
- 1/4 cup chopped green pepper ⓘ
- 1/2 cup sliced green onion
- 1/4 cup thin sliced carrots
- 2 cups cooked rice
- 1 cup bean sprouts
- 4 tablespoons low sodium soy sauce
- 1 tablespoon lemon juice ⓘ
- 1/2 teaspoon ground ginger ⓘ
- 1 tablespoon cooking sherry (optional) ⓘ
Instructions
- Pour eggs into a nonstick skillet sprayed with nonfat cooking spray.
- Cook until set in one large pancake.
- Remove from pan, cool, and cut into thin strips; set aside.
Tips & Substitutions
For a flavor boost, consider using fresh ginger instead of ground ginger. You can substitute the bean sprouts with other crunchy vegetables like snow peas or bell peppers. If you're looking to enhance the dish further, add cooked shrimp or chicken for protein. When using Egg Beaters, be sure to whisk them well for a fluffier texture. This dish is similar to traditional Soy Fried Rice but with fewer calories.
Serving Suggestions
Serve this Fat-Free Fancy Fried Rice as a light main dish or as a side alongside grilled chicken or fish. It pairs wonderfully with steamed vegetables or a fresh salad. For a complete meal, consider adding a protein like tofu or shrimp, which complements the flavors beautifully. This dish is a perfect choice for those exploring vegetarian recipes.
Storage & Reheating
Store any leftover fried rice in an airtight container in the refrigerator for up to 3 days. To reheat, add a splash of water or broth to a skillet over medium heat, cover, and cook until warmed through, stirring occasionally. You can also microwave it, but be sure to cover with a damp paper towel to retain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Fat-Free Fancy Fried Rice contains roughly 130 calories, with 4g protein, 27g carbohydrates, and 2g fat. It is an excellent source of iron (35% of the Daily Value), and a good source of dietary fiber and potassium. Note that it is relatively high in sodium, at 903mg per serving (39% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use regular eggs instead of Egg Beaters?
Yes, you can substitute regular eggs for Egg Beaters. Use 1 large egg plus an additional egg white to achieve a similar volume. Keep in mind that this may increase the calorie count slightly, but it will add richness to the dish.
Is it possible to make this dish vegan?
Absolutely! To make this dish vegan, replace Egg Beaters with silken tofu or chickpea flour mixed with water as a scramble. Use vegetable broth instead of Butter Buds for added flavor. This adjustment keeps the dish tasty while adhering to a vegan diet.
What can I serve with fancy fried rice?
Fancy fried rice is versatile and pairs well with a variety of dishes. Consider serving it alongside grilled tofu, steamed bok choy, or a crisp Asian slaw. For a heartier meal, add a side of dumplings such as Potato Dumplings Kartoffelkloesse or a light soup to complement the flavors.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).