American Lite Fried Rice

Name: American Lite Fried Rice
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 6 servings
Ingredients: 1 cup dry jasmine rice; 3 tablespoons vegetable oil; 2 cloves garlic, chopped; 2 cups broccoli florets; 1 cup cauliflower florets; 5 green onions, chopped; 1 (10 ounce) package shredded carrots; 3 cups shredded cabbage; 1 (8 ounce) can water chestnuts, drained; ¼ cup soy sauce, or to taste; ¼ cup water as needed; 1 tablespoon chili sauce

Rating: 3.25 stars

12 Ratings
9 Reviews
2 Photos

I came up with this recipe when I was craving fried rice and needed something lower in fat. The cabbage blends in with the rice so that even your kids won't know they are eating a vegetable. My husband likes to eat this for a late dinner because it's so light. Be creative or use whatever is in your fridge. Like it Spicy? Add some chili sauce. This dish goes great with baked spring rolls!

By JacToo

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Recipe Summary

prep:

20 mins

cook:

35 mins

total:

55 mins

Servings:

Yield:

6 servings

Nutrition Info

Directions

Step 1
In a medium saucepan, bring 2 cups of water to a boil. Stir in rice. Reduce heat, cover, and simmer for 20 minutes.

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Step 2
Heat vegetable oil in a large skillet over medium heat. Cook garlic and rice in oil for about 2 minutes, stirring frequently to avoid burning the garlic. Add broccoli and cauliflower florets and cook, stirring occasionally, for 3 to 5 minutes. Toss green onions, carrots, cabbage, and water chestnuts into the pan, and cook another 5 minutes, or until vegetables are tender. Add additional water as needed to keep vegetables moist. Drizzle with soy sauce, and toss to coat.

Nutrition Facts

Per Serving:

258 calories; protein 6g; carbohydrates 43.2g; fat 7.4g; sodium 660.6mg. Full Nutrition

Reviews (9)

Most helpful positive review

pomkiwi

11/06/2007

Good recipe but I cut down on the oil by using stock and spraying the wok with cooking spray. Also added a little shredded chicken. Read More

Helpful

(8)

Most helpful critical review

lajalle

10/03/2004

This recipe was okay but I used sesame oil instead of vegetable oil to give it a nice flavor. It should have been mentioned that fried rice is made w/ day-old rice because the texture does not come out authentic at all. It's more like stir-fry mixed with regular rice. Otherwise not bad. Read More

Helpful

(6)

12 Ratings

5 star values: 2
4 star values: 5
3 star values: 2
2 star values: 0
1 star values: 3

Reviews: Most Helpful

Most Helpful Most Positive Least Positive Newest

pomkiwi

11/05/2007

Good recipe but I cut down on the oil by using stock and spraying the wok with cooking spray. Also added a little shredded chicken. Read More

Helpful

(8)

DONNADONNA1

02/14/2005

This recipe is really awesome.The only change I did was to add beef. I marinated stripes of beef in "Easiest Teriyaki Marinade" recipe found also on this site.I sauteed the stripes before rice and garlic.Took the meat out of wok and added after frying the rice.Absolutely perfect. Read More

Helpful

(7)

lajalle

10/03/2004

Helpful

(6)

Traci-in-Cali

11/18/2009

This was a good base recipe and the first time I added cabbage to fried rice so I'm happy to say that it was a great addition; I did not follow the recipe entirely since I had no broccoli I decided agains putting in the water chestnuts after I opened the can and saw that they were brownish. I skipped the onions too since the kids don't like them. I did use onion powder fresh garlic shredded carrot 3 cups of cabbage and about 6 slices of bacon which I saved the fat to fry with the rice. (I know not so lite now) I don't like Chinese 5 Spice so I added salt pepper and some hot sauce; soy sauce on the side for those who wanted it!:) Read More

Helpful

(4)

SWTSNTRTS

05/31/2005

We wound up trying sesame oil and Chinese 5 spice to add some flavor. None turned out well. Read More

Helpful

(3)

Christie

07/03/2006

Unfortunately this recipe was rather well disgusting. There was a strange unpleasant flavour. Read More

Helpful

(3)

lcollins13

02/23/2011

I decided to try this since I had 2 heads of cabbage and I don't like cabbage. I used frozen broccoli and cauliflower lots of garlic and no carrots. Finally I found something to do with cabbage. Read More

Helpful

(2)

bikurgurl

06/26/2020

I used the vegetables I had on hand, omitting cauliflower, and using Grapeseed oil - we needed to add a lot more soy sauce than indicated, and would cook the carrots with the rice and garlic to cook the carrots more thoroughly. Great side! Read More

Davidka

08/21/2013

Saved the day; thanks! Read More

Back to American Lite Fried Rice

All Reviews for American Lite Fried Rice

- of Reviews

American Lite Fried Rice

Servings Per Recipe: 6
Calories: 257.5

% Daily Value *

protein: 12 %

carbohydrates: 14 %

dietary fiber: 20 %

sugars:

fat: 11 %

saturated fat: 6 %

vitamin a iu: 163 %

niacin equivalents: 29 %

vitamin b6: 24 %

vitamin c: 90 %

folate: 30 %

calcium: 7 %

iron: 14 %

magnesium: 14 %

potassium: 14 %

sodium: 26 %

thiamin: 27 %

calories from fat:

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Reviews for Photos of American Lite Fried Rice

1 of 9

All Reviews

pomkiwi

11/05/2007

Good recipe but I cut down on the oil by using stock and spraying the wok with cooking spray. Also added a little shredded chicken.

Helpful

(8)

DONNADONNA1

02/14/2005

Helpful

(7)

lajalle

10/03/2004

Helpful

(6)

Traci-in-Cali

11/18/2009

Helpful

(4)

SWTSNTRTS

05/31/2005

We wound up trying sesame oil and Chinese 5 spice to add some flavor. None turned out well.

Helpful

(3)

Christie

07/03/2006

Unfortunately this recipe was rather well disgusting. There was a strange unpleasant flavour.

Helpful

(3)

lcollins13

02/23/2011

I decided to try this since I had 2 heads of cabbage and I don't like cabbage. I used frozen broccoli and cauliflower lots of garlic and no carrots. Finally I found something to do with cabbage.

Helpful

(2)

bikurgurl

06/26/2020

Davidka

08/21/2013

Saved the day; thanks!

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bikurgurl

2 of 2 American Lite Fried Rice

Traci-in-Cali

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American Lite Fried Rice

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Recipe Summary

Ingredients

Directions

Nutrition Facts

Reviews (9)

Most helpful positive review

Most helpful critical review

All Reviews for American Lite Fried Rice

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American Lite Fried Rice

Gallery

Recipe Summary

Ingredients

Directions

Nutrition Facts

Reviews (9)

Most helpful positive review

Most helpful critical review

All Reviews for American Lite Fried Rice