Beef Fried Rice

BrandNewLaura

Beef Fried Rice

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients
Vegetable cooking spray
3 egg whites, lightly beaten
3/4 pound Laura’s 92% Lean Ground Beef or 96% Lean Ground Round
1/2 cup diced onion
1/2 cup diced red bell pepper
2 cups cooked brown rice
1 cup frozen green peas
1/4 cup low-salt soy sauce
1 tablespoon Thai style chili sauce
Green onions (optional)


Directions
1. Heat vegetable cooking spray in a large skillet or wok over medium-high heat 2 minutes. Add egg whites; cook 1 minute, stirring occasionally; remove and set aside.
2. Cook beef in a large nonstick skillet over medium-high heat 5 minutes or until beef is browned; drain.
3. Add onion and red pepper; stir-fry 5 minutes. Add rice, peas, soy sauce and chili garlic sauce; stir-fry 3 to 4 minutes or until thoroughly heated. Stir in reserved egg and sprinkle with green onions, if desired.



Makes 4 servings.

Cooking Tip: When buying soy sauce, look for naturally brewed soy sauce without preservatives and artificial coloring. It has a better flavor.

Cooking Tip: Raw green onions have, in a small number of instances, been connected to food-borne illness. The only reliable way to eliminate this risk is to cook green onions thoroughly. Saute in a skillet for 2 mintues.

Nutritional Analysis Per Serving
Using Laura's 92% Lean Ground Beef
CALORIES 318 (23% from fat); FAT 8.2g (sat 2.4g); PROTEIN 24.5g; CARB 36.9g; FIBER 4.2g; CHOL 45mg; IRON 3.7mg; SODIUM 702mg

Diabetic Exchanges: 1 starch; 2 vegetable; 3 lean meat

Using Laura's 96% Lean Ground Round
CALORIES 303 (15% from fat); FAT 4.8g (sat 1.6g); PROTEIN 26.7g; CARB 36.9g; FIBER 4.2g; CHOL 45mg; IRON 2.4mg; SODIUM 714mg

Diabetic Exchanges: 1 starch; 2 vegetable 3 very lean meat

BrandNewLaura

Beef Fried Rice

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients
Vegetable cooking spray
3 egg whites, lightly beaten
3/4 pound Laura’s 92% Lean Ground Beef or 96% Lean Ground Round
1/2 cup diced onion
1/2 cup diced red bell pepper
2 cups cooked brown rice
1 cup frozen green peas
1/4 cup low-salt soy sauce
1 tablespoon Thai style chili sauce
Green onions (optional)


Directions
1. Heat vegetable cooking spray in a large skillet or wok over medium-high heat 2 minutes. Add egg whites; cook 1 minute, stirring occasionally; remove and set aside.
2. Cook beef in a large nonstick skillet over medium-high heat 5 minutes or until beef is browned; drain.
3. Add onion and red pepper; stir-fry 5 minutes. Add rice, peas, soy sauce and chili garlic sauce; stir-fry 3 to 4 minutes or until thoroughly heated. Stir in reserved egg and sprinkle with green onions, if desired.



Makes 4 servings.

Cooking Tip: When buying soy sauce, look for naturally brewed soy sauce without preservatives and artificial coloring. It has a better flavor.

Cooking Tip: Raw green onions have, in a small number of instances, been connected to food-borne illness. The only reliable way to eliminate this risk is to cook green onions thoroughly. Saute in a skillet for 2 mintues.

Nutritional Analysis Per Serving
Using Laura's 92% Lean Ground Beef
CALORIES 318 (23% from fat); FAT 8.2g (sat 2.4g); PROTEIN 24.5g; CARB 36.9g; FIBER 4.2g; CHOL 45mg; IRON 3.7mg; SODIUM 702mg

Diabetic Exchanges: 1 starch; 2 vegetable; 3 lean meat

Using Laura's 96% Lean Ground Round
CALORIES 303 (15% from fat); FAT 4.8g (sat 1.6g); PROTEIN 26.7g; CARB 36.9g; FIBER 4.2g; CHOL 45mg; IRON 2.4mg; SODIUM 714mg

Diabetic Exchanges: 1 starch; 2 vegetable 3 very lean meat

Healthier_Me

Yummy!
I tried a chicken fried rice recipe a few months ago and it was yummy!
Here it is:
http://www.myfitnesspal.com/topics/show/6878-chicken-fried-rice


I will definitely make this on the weekend.
Thanks Laura!

BrandNewLaura

I will definitely make this on the weekend.
Thanks Laura!

I forgot to add, to make it even healthier...I doubled or tripled the vegetables that it calls for (double the peas and onions and red peppers) but I also added carrots and green peppers...it was really good...

p90x_Dude

Thanks, looks tasty. I need all the help I can get in this area.

DeannaK

This sounds so yummy! Thanks for posting!