Skinny Veggie Fried Rice

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
61%
Skinny Veggie Fried Rice
45 min.
2
183kcal
45.41%sweetness
100%saltiness
23.03%sourness
40.79%bitterness
75.18%savoriness
68.47%fattiness
100%spiciness

Ingredients

  • Tbsp sesame oil 
  • tsp ginger minced
  • Tbsp garlic minced
  • cup mushrooms chopped
  • cup mushrooms chopped
  •  baby corns cut in round disks
  • 0.3 cup spring onion chopped for garnishing (Keep the green part of green onions )
  • small carrots chopped
  • small size bell pepper chopped
  • small size bell pepper chopped
  • Tbsp soy sauce low sodium
  • servings salt to taste
  • servings pepper black to taste
  • tsp sesame seed 

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Heat a wok or skillet on med-high and add 1 tsp oil. To it add minced ginger and 1 tsp minced garlic.
  2. Saute until fragrant but not burnt.
  3. Add mushroom pieces. Cook until tender for 5-6 minutes. Keep mushrooms along with any juices aside in a bowl.
  4. Heat wok again add 1 tsp oil. To it add remaining garlic.
  5. Saute until fragrant and add all the vegetables. Stir it all together on high flame.
  6. Add salt, black pepper and splash of soy sauce. Toss to coat and let them cook for few more minutes until they get tender but not soft. You want veggies to be cooked but with a little crunch. Now add the cold already cooked rice and stir it so it all gets mixed together. Do with a gentle hand.
  7. Let the rice get warm at med- high flame.
  8. Add the remaining 1 tsp oil along with salt, black pepper and soy sauce.
  9. Add the mushrooms and tofu(if using).
  10. Mix it all together. Toss and taste.
  11. Garnish with chopped green parts of green onions and sesame seeds.

Nutrition Facts

Calories183kcal
Protein13.91%
Fat39.13%
Carbs46.96%

Properties

Glycemic Index
187.17
Glycemic Load
7.64
Inflammation Score
-10
Nutrition Score
24.53652173913%

Flavonoids

Luteolin
0.75mg
Kaempferol
0.26mg
Myricetin
0.07mg
Quercetin
1.73mg

Taste

Sweetness:
45.41%
Saltiness:
100%
Sourness:
23.03%
Bitterness:
40.79%
Savoriness:
75.18%
Fattiness:
68.47%
Spiciness:
100%

Nutrients percent of daily need

Calories:182.93kcal
9.15%
Fat:8.9g
13.7%
Saturated Fat:1.28g
8%
Carbohydrates:24.05g
8.02%
Net Carbohydrates:18.32g
6.66%
Sugar:10.25g
11.38%
Cholesterol:0mg
0%
Sodium:511.93mg
22.26%
Protein:7.12g
14.24%
Vitamin C:161.6mg
195.88%
Vitamin A:8130.58IU
162.61%
Vitamin K:36.35µg
34.62%
Vitamin B2:0.56mg
32.96%
Vitamin B6:0.61mg
30.73%
Vitamin B3:5.77mg
28.86%
Folate:97.52µg
24.38%
Potassium:810.29mg
23.15%
Fiber:5.72g
22.89%
Vitamin B5:2.25mg
22.54%
Manganese:0.44mg
22.01%
Copper:0.43mg
21.33%
Phosphorus:183.09mg
18.31%
Vitamin E:2.3mg
15.33%
Vitamin B1:0.22mg
14.74%
Selenium:10.19µg
14.56%
Magnesium:49.2mg
12.3%
Iron:1.77mg
9.81%
Zinc:1.34mg
8.93%
Calcium:49.74mg
4.97%
Vitamin D:0.19µg
1.28%
Source:Foodista