Lightened Up (Baked) Egg Fried Rice
Have you ever seen egg fried rice prepared at a Chinese restaurant? It starts with a ton of butter. While that makes it taste delicious, it also adds a lot of fat and calories to an otherwise healthy dish. Make it at home and you can cut out all of that extra fat!
- 4 eggs
- 3-4 cups steamed rice (go for brown for some extra goodness)
- few tablespoons low sodium soy sauce
- 1-2 cups mixed veggies (you could use fresh or frozen; peas, chopped carrots, onions, broccoli, snow peas, peppers, mushrooms, the possibilities here are nearly endless)
- black pepper and salt to taste
- grated ginger root or garlic (optional)
1. Prep the rice in a steamer or boiling pot according to directions on the package. Use 1 to 2 cups dried rice. Whether you're using fresh or frozen veggies, toss them in the same pot when the rice is just about done and mix thoroughly. *If you're using fresh onions or mushrooms, you'll want to saute them first by browning them in a shallow pan with oil or butter for a few minutes. When the rice is finished, add in the spices and soy sauce and stir.
2. Preheat oven to 350 F. Spread the rice and veggies evenly into a shallow casserole dish.
3. Beat 4 eggs and pour over the rice. Use a spoon to spread it and help it work it's way into the rice.
4. Bake about 12-15 minutes or until the egg is thoroughly cooked. Before serving fluff the rice with a fork.
*Serve my Baked Egg-Fried Rice with steamed dumplings or spring rolls. To make it a more filling main dish, simply add in cooked chicken breast..
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