Chinese Fried Rice: A Versatile and Flavorful Dish You’ll Love

If you’re craving a flavorful and satisfying meal without sacrificing your Weight Watchers points, this Chinese Fried Rice recipe is a must-try! It’s packed with veggies, tender scrambled eggs, and savory seasonings, all while being light and healthy. Whether it’s a quick weeknight dinner or a meal prep option, this dish is the perfect balance of taste and nutrition.

Ingredients

Main Ingredients:

• 2 cups cooked brown rice (preferably day-old rice)
• 1 cup mixed vegetables (carrots, peas, corn, and green beans)
• 2 large eggs
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1/2 cup diced onion
• 1/2 cup diced bell peppers (optional)
• 2 green onions, sliced

Sauce Ingredients:

• 2 tablespoons low-sodium soy sauce
• 1 teaspoon oyster sauce (optional but adds depth)
• 1/2 teaspoon sesame oil
• 1/4 teaspoon ground ginger
• Salt and pepper to taste

Protein Add-ins (Optional):

• 3 oz cooked chicken breast, shrimp, or tofu (for extra protein, adjust points accordingly).

Instructions

1. Prepare the Ingredients

1. Ensure the rice is cold or at room temperature for the best texture.
2. Dice all vegetables and prepare your sauce by mixing soy sauce, oyster sauce, sesame oil, ground ginger, salt, and pepper in a small bowl.

2. Cook the Eggs

1. Heat a non-stick skillet or wok over medium heat.
2. Add 1/2 teaspoon of sesame oil, crack the eggs into the pan, and scramble them lightly.
3. Remove the eggs from the pan and set them aside.

3. Stir-Fry the Vegetables

1. Add the remaining sesame oil to the pan.
2. Toss in the diced onion, garlic, and mixed vegetables. Stir-fry for 3-4 minutes or until the vegetables are tender but still crisp.

4. Add the Rice and Sauce

1. Add the cold rice to the skillet and break up any clumps with a spatula.
2. Pour the prepared sauce over the rice and stir well to coat.

5. Combine Everything

1. Toss the scrambled eggs and green onions into the skillet.
2. If adding chicken, shrimp, or tofu, stir them in now and cook for an additional 2 minutes to heat everything through.

6. Serve

1. Plate your fried rice and garnish with a sprinkle of green onions or sesame seeds if desired.

Nutritional Information

(Per Serving)

• Calories: 200
• Protein: 8g
• Carbohydrates: 28g
• Fat: 6g
• Fiber: 3g
• Weight Watchers Points: 4 (depending on the plan)

Tips for Success

• Use Day-Old Rice: Freshly cooked rice can become mushy. Day-old rice is firmer and absorbs flavors better.
• Non-Stick Pan: A wok or large skillet works best to evenly stir-fry all ingredients.
• Low-Sodium Options: Use low-sodium soy sauce to keep the sodium content in check.

Variations

• Vegetarian: Omit the eggs and add tofu or more veggies like broccoli or zucchini.
• Spicy Kick: Add a pinch of red pepper flakes or sriracha for some heat.
• Cauliflower Rice: Substitute rice with cauliflower rice for an even lower-point alternative.

Why You’ll Love This Recipe

1. Quick and Easy: Ready in just 20 minutes, this fried rice is perfect for busy nights.
2. Customizable: Add your favorite vegetables or proteins to make it your own.
3. Weight Watchers Friendly: With low points and high flavor, this recipe is guilt-free comfort food.

This Chinese Fried Rice is proof that you don’t have to compromise flavor while staying on track with your health goals. It’s a healthy twist on a classic dish, and it’s versatile enough for meal prep or family dinners.