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2 servings
Prep Time:
5 mins
Cook Time:
10 mins
Meal Types:
Main Dishes
Side Dishes
Average FatSecret member ranking fatsecret members overall average rating

Fried Rice

A traditional favorite side dish with brown rice and vegetables.



  1. Heat the olive oil in a pan and add the cooked rice.
  2. Scramble the egg whites and whole egg together in a bowl and add to rice. Mix well.
  3. Add your favorite mixed vegetables.
  4. Cook until heated all the way through.
  5. Note: if making as a main dinner dish, cut up and add chicken. If too dry, add a little soy sauce or some chicken broth.
401 members have added this recipe to their cookbook.

Average Member Rating

for The GI diet :

Average FatSecret member ranking


Can I Have These Foods

on The GI diet :
Food Group Avg Member Opinion 
Grains, Pasta and Rice
Vegetables and Vegetable Products
Eggs and Egg Substitutes
food groups ordered by calorie contribution to recipe.

It was a great change of pace.
it was a little bland but good for phase 1
I'am a newbie, and wanted to lood up lunch receipes that were real fast and easy. Why is this in phase one when the receipe calls for rice?
19 Feb 07 by member: cookingrite
this is definitley not a phase one recipe; the phase TWO meal replacement bars only have 28 carbs. and rice is a big no-no in the book-- lol.
10 Apr 07 by member: kenzi_rae
This is a very good recipe. The only thing that isn't allowed is the 1 large egg because you can't have egg yolks in Phase 1..eliminate the yolk and it's perfect. But this would definitely be a great one for Phase 2 because you can have at least 1 egg yolk in that phase.
Perfectly fine for my diet which is teaching me portion control and planned eating rather than sayng I "can't" have something.
28 Jun 07 by member: jackiejunque
ohh - I get to choose my own veggies!!
13 Aug 07 by member: helen-uk
Maybe add a little wild rice to change things up? Sounds good but I think I will add some dill and such. Still make it with 3 egg whites and lots of veggies. Yum Yum, better pull the wok out :D
26 Sep 07 by member: Angel_Fire
mmmmm this was almost as delicious as really Chinese fried rice and much healthier!!! Loved it!
25 Nov 07 by member: rixer21
This is delicious! I was skeptical when I read the above review that this is as good as real fried rice. I actually like it better--since I can pick the veggies. I used Cascadian organic frozen stir fry veggies mix and added some extra mushrooms and red peppers. Plus once you have the rice made, it comes together in less than 10 mins.
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Nutrition summary:

There are 295 calories in 1 serving of Fried Rice.
Calorie break-down: 32% fat, 51% carbs, 17% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 96
Calories 295
% Daily Values*
Total Fat 10.69g 16%
  Saturated Fat 1.979g 10%
  Polyunsaturated Fat 1.606g  
  Monounsaturated Fat 6.205g  
Cholesterol 106mg 35%
Sodium 144mg 6%
Potassium 405mg  
Total Carbohydrate 38.62g 13%
  Dietary Fiber 6.3g 25%
  Sugars 0.43g  
Protein 12.78g  
Vitamin A 235% Vitamin C 39%
Calcium 11% Iron 23%
of RDI*
(295 calories)
15% of RDI
Calorie Breakdown:
Carbohydrate (51%)
Fat (32%)
Protein (17%)
* Based on a RDI of 2000 calories

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14 other members have added this recipe to their cookbook for The GI diet.