HALT—don’t toss that old rice!
Did you know that fried rice actually originated as a solution to leftover rice and other odds and ends found in the refrigerator? Thus, there are countless versions of this tried and true dish that include both meats and/or vegetables. Fried foods get a bad rep—and often they deserve it. But, there’s always a way to turn these bad guys into nutritious and just as delicious alternatives.  Making the healthy choice doesn’t have to mean locking up your fried favorites. This fried rice recipe will only make you  feel like you’re breaking the law.

Vegetarians know the look of concern when questioned on their protein consumption—”How do you ever get enough?!” The key to vegetarian success is optimizing your protein intake. This recipe optimizes protein content with 12g per serving making it a perfect meal for herbivores of the world.  So there’s no need to question, “where’s the beef?”

Adapted from The Kitchn’s  “Cooking Lessons,” this recipe was modified to become Sargent Choice-eligible by substituting brown rice for white. Another sneaky health culprit is sodium. For most individuals sodium intake should be limited to ½-1 teaspoons per day, which is a lot less than the average American who consumes almost double this amount. Consequently, it’s important to cut back on this unwelcome pest wherever possible. We swapped in low-sodium soy sauce and use ginger, garlic, scallions and red pepper flakes to pack some serious gusto sans added sodium!

Instead of using cold cooked rice as the recipe called for, we used freshly made rice that was still warm.  This altered the texture, making it stickier and more moist than typical fried rice. Next time I would try it with day old rice to taste the difference. Regardless, this recipe really stuck with the students providing us with an awesome alternative to the classic.

Final Verdict: Take your leftovers to another level, and try this protein-packed dish. You will be surprised about how good you feel eating fried food.

Sargent Choice Vegetarian Fried Rice
Recipe adapted from Cooking Lessons from The Kitchn

Yield: 8 servings

Ingredients
2 tablespoons vegetable oil
2 teaspoons minced ginger
2 teaspoons minced garlic
¼ teaspoon red pepper flakes
1 cup diced carrots
1 cup fresh or frozen corn kernels, defrosted
½ cup fresh or frozen peas, defrosted
½ cup chopped scallions
1 cup shelled edamame, defrosted
4 cups cooked brown rice, cooled
½ teaspoon salt
¼ teaspoon pepper
2 tablespoons low sodium soy sauce
1 large egg, beaten
¼ cup toasted nuts or sesame seeds (optional)