Vegetable Fried Rice
This homemade Vegetable Fried Rice is versatile, easy-to-make, and super delicious. I love to serve it as a side dish to some grilled chicken in an Asian marinade (I particularly enjoy the Wegmans Teriyaki or Lawry’s Sesame Ginger marinades), but it can also be the base for a great main dish! Just toss in some cooked chicken, shrimp, beef or pork for an added boost of protein and dinner is served. You could also easily make it a vegetarian lunch by swapping out the oyster sauce (more on this in the next paragraph). This Vegetable Fried Rice is rich in flavor from the soy sauce, oyster sauce and sesame oil, with sweetness from the peas and carrots. Not only is it super flavorful but a 1 cup serving is just 251 calories or 7 Green, 6 Blue or 1 Purple WW SmartPoints. Yup, on WW Purple this dish is only 1 SP!
Fried rice works best when you use cold rice, because it fries up better when it’s dry. If you’re able to cook the rice the day before and then pop it in the fridge until you need to use it, that is ideal, but if you make it the same day, try to refrigerate it for a bit to cool it off before using.
I add oyster sauce in the recipe for additional depth of flavor, and I’ve successfully used “vegetarian oyster sauce” if you want to make this dish vegetarian! Vegetarian oyster sauce can also likely be used if you’re avoiding oyster sauce due to an allergy, but if you aren’t able to find any or don’t have it on hand, just substitute an additional tablespoon of soy sauce for the tablespoon of oyster sauce. Another fun thing about Vegetable Fried Rice is that you can customize it with whatever vegetables you like best or have on hand! I used carrots and peas, but bell peppers, broccoli, or snow peas would all be delicious, I’m sure.
Looking for more tasty Asian-inspired recipes you can make at home? Check out my Chicken Lo Mein, Chicken Teriyaki Stir Fry, Teriyaki Steak Lettuce Wraps, Asian Chicken Wonton Cups, Thai Turkey with Carrot Noodles, Asian Sesame Chicken Salad, Cashew and Basil Chicken Lettuce Wraps, Teriyaki Chicken and Rice Casserole, Chicken Fried Quinoa, Thai Chicken Skewers with Peanut Sauce, Chicken Egg Rolls and more in the Asian section of my recipe index!
Vegetable Fried Rice
Yield: 6 (1 cup) servings
- 3 large eggs
- 3 teaspoons sesame oil, divided
- 1 small onion, chopped
- 1 cup diced carrots
- 3 garlic cloves, minced
- 4 cups cooked long grain brown rice (made ahead and cold from the refrigerator)
- 1 cup frozen peas
- 3 tablespoons low sodium soy sauce
- 1 tablespoon oyster sauce (see post text above for vegetarian replacement options)
- ¼ teaspoon ground ginger
- Salt and black pepper, to taste
- Crack the eggs into a bowl and add a splash of water. Beat with a whisk until combined.
- Lightly mist a large saute pan with cooking spray and bring to medium heat. Pour in the beaten eggs and cook, stirring continuously, to form large curds. When the eggs are scrambled, remove them to a side plate and set aside. Wipe out the pan with a paper towel to use in the next step.
- Add 2 teaspoons of the sesame oil to the pan and bring to medium heat. Add the onions and carrots and stir to coat. Cook, stirring occasionally, for 5-7 minutes until the vegetables are softened. Add the garlic and cook for an additional 30-60 seconds until fragrant.
- Add the cold rice and peas and stir together. Cook for 3-4 minutes, stirring occasionally.
- In a separate dish, stir together the soy sauce, oyster sauce, ground ginger, and the remaining teaspoon of sesame oil. Pour this sauce over the rice in the pan and then stir until the rice is coated. Add the scrambled eggs to the pan as well. Cook for another 1-3 minutes, stirring occasionally, until heated through. Sesaon with salt and pepper to taste if desired.
MYWW SMARTPOINTS PER (1 cup) SERVING: (SP calculated using the recipe builder on weightwatchers.com)
Green: 7 SmartPoints/ Blue: 6 SmartPoints/ Purple: 1 SmartPoints
Weight Watchers Points Plus:
6 per (1 cup) serving (PP calculated using a Weight Watchers PointsPlus calculator and the nutrition info below)
Nutrition Information per (1 cup) serving:
251 calories, 40 g carbs, 5 g sugars, 6 g fat, 1 g saturated fat, 8 g protein, 5 g fiber (from myfitnesspal.com)
adapted from Chef Savvy