Thursday, March 12, 2009

Ham and Egg Fried Rice

Cooking Light

  • 4 cups cold cooked long-grain rice
  • 1 1/2 tablespoons canola oil
  • 1 1/2 cups chopped onion
  • 1 tablespoon minced garlic
  • 1 cup thinly horizontally sliced green beans
  • 3/4 cup diced ham (about 4 ounces)
  • 1/4 cup low-sodium soy sauce
  • 2 1/2 teaspoons dark sesame oil
  • 1/4 teaspoon freshly ground black pepper
  • 2 large eggs, lightly beaten
  • 1/4 cup (1-inch) slices green onions

  1. Break up rice with hands to remove large clumps, if necessary.

  2. Heat a 14-inch wok over high heat. Add canola oil to wok, swirling to coat. Add 1 1/2 cups onion and garlic to wok; stir-fry 1 minute or until onion begins to brown. Add beans and ham; stir-fry 2 minutes or until ham begins to brown.

  3. Reduce heat to medium-high. Add cold rice to wok; stir-fry 2 minutes. Stir in soy sauce, sesame oil, and black pepper. Push rice mixture up sides of wok. Pour eggs in open space in center of wok; cook 30 seconds or until set, stirring to scramble. Gently stir scrambled eggs into rice mixture. Sprinkle with green onions.

Notes: I made this for us to take to work; it made four portions.

Vegetarian option: Replace ham with broccoli and/or mushrooms

Nutritional Information

Calories: 397 (29% from fat)
Fat: 12.8g (sat 2.3g,mono 5.4g,poly 3.2g)
Protein: 14.5g
Carbohydrate: 54.5g
Fiber: 2.8g
Cholesterol: 121mg
Iron: 3.3mg
Sodium: 868mg
Calcium: 57mg

Tim's Rating: 8/10
Liz's Rating: 8/10


HaveShoesWillTravel said...

That looks really good.

KMAYS said...

I love fried rice. I'll have to try this with the green beans!

WeezerMonkey said...

This is comfort food for me. :)