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Vegetable Fried Rice

Vegetable Fried Rice
Yields4 Servings
DifficultyBeginnerPrep Time15 minsCook Time30 minsTotal Time45 mins
 1 cup Brown Rice
 5 ¼ cups Water
 1 tbsp Water
 ½ tbsp LemongrassSmall Sliced
 2 EggsBeaten
 ¼ cup Green Onion (Spring Onion)Thinly Sliced
 Cooking Oil Spray
 Dash of Black PepperGround
 ¾ tbsp Sesame Seeds
 ¼ tsp Black PeppercornsWhole
 ¼ tsp Kalonji Seeds (Black Nigella Seeds)
 1 tsp Red PepperCrushed
 2 tbsp GarlicMinced
 ¼ cup Yellow OnionSmall Diced
 ¼ cup CarrotFresh, peeled, small diced
 ¼ cup Red Bell PepperSmall Diced
 ¼ cup Green Bell PepperSmall Diced
 ½ cup CauliflowerCut into small florets
 ½ cup CornFrozen
 ½ tsp Salt
 1 tsp Sesame Seed Oil
1

In a medium saucepan, over medium high heat, add rice, water, and 1 teaspoon of lemongrass; bring to a quick boil and stir. Reduce heat to low, cover and cook for 40 to 45 minutes or until rice is cooked. Remove from heat and keep covered for another 5 to 10 minutes.

2

In a medium bowl, add eggs, green onions and 1 tablespoon water; mix well to make an omelet batter.

3

In a large non-stick skillet, over medium heat, spray cooking oil for 2 seconds and pour half of the omelet batter. Sprinkle black pepper and swirl the batter to spread evenly; cook for 3 to 4 minutes. Spray cooking oil on top of the omelet for 2 seconds, flip and cook the other side for another 2 to 3 minutes. Repeat the same step for the remaining omelet batter.

4

On a chopping board, roll the cooked omelet and slice thin.

5

Using a coffee or spice grinder, coarse grind the sesame seeds, black peppercorns and kalonji seeds; add the crushed red pepper and mix well.

6

In a large wok, over a medium heat, evenly spray cooking oil for 2 seconds. Sauté garlic, onion, remaining lemon grass and coarse-ground spices for 2 to 3 minutes. Add carrots, red and green bell peppers, cauliflower florets and corn. Stir, cover and cook for 5 to 7 minutes or until all vegetables are tender.

7

Add rice and stir well. Sprinkle with salt and drizzle sesame seed oil over the rice; mix well.

8

Finish by adding the sliced omelet and stir.

Chef's Tip:


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Nutrition Facts

Serving Size 1

Servings 4


Amount Per Serving
Calories 290Calories from Fat 70
% Daily Value *
Total Fat 8g13%
Saturated Fat 1.5g8%
Trans Fat 0g
Cholesterol 95mg32%
Sodium 350mg15%
Total Carbohydrate 48g16%
Dietary Fiber 4g16%
Sugars 4g
Protein 9g18%

Vitamin A 40%
Vitamin C 60%
Calcium 8%
Iron 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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