Fried Rice with Vegetables

Only 1 tablespoon of oil is used in this tasty and heart-healthy rice dish.


  • 1 Tbsp. vegetable oil
  • 1/2 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 cups long-grain white rice
  • 4 cups hot water
  • 1/2 tsp. salt
  • 1/2 cup fresh or frozen corn, peas, carrots, or peppers (optional)
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    In medium pan, heat oil and saute onion, garlic, and rice. Add hot water and salt. Bring to a full boil. Cover and simmer for 15 minutes without stirring. If desired, add vegetables, cover, and cook for an additional 5 minutes.

    Uncover, give rice a full turn and cover again. Turn heat off.

    Let stand 15 minutes before serving.

    Yield: 6 servings

    Serving size: 1/2 cup

    Each serving provides (without optional vegetables):
    Calories: 270
    Total fat: 3 g
    Saturated fat: Less than 1 g
    Cholesterol: 0 mg
    Sodium: 183 mg
    Calcium: 28 mg
    Iron: 2 mg

    By NHLBI

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By Trish (Guest Post)
April 10, 20060 found this helpful

So, what about us dummies that do not really know about a recipe that calls for rice of any kind--why can't you tell us if this rice needs to be cooked before adding it to the recipe? Also, being diabetic but not overweight, I could care less about the calories-I need to count carbs. Thanks for any feedback--


Editor's Note Any kind of whole grained white rice will work for this recipe. The rice cooks in the water you add so don't cook it ahead of time. I wouldn't use Minute rice for this one. Uncle Ben's would work fine but it's much cheaper to just buy white rice by the pound or larger bags. The rice is a carb.


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