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Oriental Rice

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Oriental Rice
En Español

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  • Makes: 4 servings

This delicious rice dish is packed with protein, veggies, and whole grain goodness.

Ingredients

  • 1 tablespoon vegetable oil
  • 2 egg (beaten)
  • 3 1/2 cup brown rice, cooked (or white rice)
  • 1 cup chicken breast, ham or pork, cooked (and chopped)
  • 1 cup mixed vegetables, cooked (and chopped)
  • 2 green onion (sliced)
  • soy sauce or hot sauce (optional, to taste)

Directions

1. Heat pan. Add 1 teaspoon of oil. Add eggs and scramble.

2. Remove cooked eggs and set aside.

3. Add the rest of oil (2 teaspoons) to pan. Stir fry rice, breaking up lumps by pressing rice against pan.

4. Add leftover meat and/or vegetables. Stir fry until heated.

5. Add green onions, reserved eggs and sauce to taste. Serve hot.

6. Cover and refrigerate leftovers within 2 hours.

Notes

Learn more about:

Source: Oregon State University Extension Service

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Calories 340
Total Fat 9 g
Saturated Fat 2 g
Cholesterol 126 mg
Sodium 228 mg
Total Carbohydrate 46 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 19 g
Vitamin D 1 mcg
Calcium 50 mg
Iron 2 mg
Potassium 329 mg
N/A - data is not available
Nutrients Amount
Calories 340
Total Fat 9 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Linoleic Acid 2 g
a-Linolenic Acid 0 g
Omega 3 - EPA 1 mg
Omega 3 - DHA 17 mg
Cholesterol 126 mg
Total Carbohydrate 46 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars 0 g
Protein 19 g
Minerals
Calcium 50 mg
Potassium 329 mg
Sodium 228 mg
Copper 248 mcg
Iron 2 mg
Magnesium 97 mg
Phosphorus 295 mg
Selenium 36 mcg
Zinc 2 mg
Vitamins
Vitamin A 143 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0 mcg
Vitamin C 3 mg
Vitamin D 1 mcg
Vitamin E 1 mg
Vitamin K 31 mcg
Folate 34 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 6 mg
Choline 126 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/3 cups
Grains
2 ounces
Protein Foods
1 3/4 ounces

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