Healthy Fried Rice

Makes: 4 servings

Ingredients:

4 teaspoons canola oil, divided

3 eggs

1 16-ounce package mixed frozen vegetables

1 cup frozen peppers-and onion stir-fry vegetables

3 tablespoons stir-fry sauce

½ teaspoon crushed red pepper (optional)

1 8.8-ounce package cooked brown rice Lime wedges

Method:

1 Heat 2 teaspoons canola oil in a large nonstick skillet on medium. Whisk eggs and add to the skillet. Cook, stirring occasionally to break up eggs, until set. Remove from pan. Add remaining 2 teaspoons oil to the skillet and then increase the heat to medium-high. Stir in the frozen vegetables; cook for 5 minutes or until tender.

2 Add stir-fry sauce and crushed red pepper, if using, to the skillet. Stir in rice and heat through, then mix in the cooked eggs. Let your kids squeeze on lime juice to give the dish extra flavor.

Nutrition per serving: 252 calories; 9g protein; 10g fat (2g saturated fat); 30g carbohydrate; 2g fiber; 30mg calcium; 1mg iron; 483mg sodium.

nutrition note:

This dish cuts the calories and sodium of a typical takeout version by nearly half—plus it’s made with whole-grain rice.

Healthy Fried Rice