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Vegetable Fried Rice


Brown Rice
1 Cup
2 1/4 Cups
1 Tablespoon
1/2 Tablespoon
Small Sliced
Green Onion (Spring Onion)
1/4 Cup
Thinly Sliced
Cooking Oil Spray
Black Pepper
Sesame Seeds
3/4 Tablespoon
Black Peppercorns
1/4 Teaspoon
Kalonji Seeds (Black Nigella Seeds)
1/4 Teaspoon
Red Pepper
1 Teaspoon
2 Tablespoons
Yellow Onion
1/4 Cup
Small Diced
1/4 Cup
Fresh, peeled, small diced
Red Bell Pepper
1/4 Cup
Small Diced
Green Bell Pepper
1/4 Cup
Small Diced
1/2 Cup
Cut into small florets
1/2 Cup
1/2 Teaspoon
Sesame Seed Oil
1 Teaspoon

Preparation mode:

  1. In a medium saucepan, over medium high heat, add rice, water, and 1 teaspoon of lemongrass; bring to a quick boil and stir. Reduce heat to low, cover and cook for 40 to 45 minutes or until rice is cooked. Remove from heat and keep covered for another 5 to 10 minutes.
  2. In a medium bowl, add eggs, green onions and 1 tablespoon water; mix well to make an omelet batter.
  3. In a large non-stick skillet, over medium heat, spray cooking oil for 2 seconds and pour half of the omelet batter. Sprinkle black pepper and swirl the batter to spread evenly; cook for 3 to 4 minutes. Spray cooking oil on top of the omelet for 2 seconds, flip and cook the other side for another 2 to 3 minutes. Repeat the same step for the remaining omelet batter.
  4.  On a chopping board, roll the cooked omelet and slice thin.
  5. Using a coffee or spice grinder, coarse grind the sesame seeds, black peppercorns and kalonji seeds; add the crushed red pepper and mix well.
  6. In a large wok, over a medium heat, evenly spray cooking oil for 2 seconds. Sauté garlic, onion, remaining lemon grass and coarse-ground spices for 2 to 3 minutes. Add carrots, red and green bell peppers, cauliflower florets and corn. Stir, cover and cook for 5 to 7 minutes or until all vegetables are tender.
  7. Add rice and stir well. Sprinkle with salt and drizzle sesame seed oil over the rice; mix well.
  8. Finish by adding the sliced omelet and stir.


Nutrition Facts:
Serving Size: 1 Serving (215g), Servings: 4, Amount Per Serving: Calories 290, Fat Calories 70, Total Fat 8g (12% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 95mg (32% DV), Sodium 350mg (15% DV), Total Carbohydrates 48g (16% DV), Fiber 4g (16% DV), Sugars 4g, Protein 9g, Vitamin A (40% DV), Vitamin C (60% DV), Calcium (8% DV), Iron (10% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.