Weight Watchers Fried Rice

Weight Watcher’s fried rice is a lighter version of the classic, and uses cooking spray instead of oil to make it lighter. The soy sauce gives it it’s flavor. Add in some shrimp or chicken for protein.

All day long, there has been this sharp dull pain in my tooth that keeps on coming back. It would go away for an hour, and then come back and ibu profen has not helped the pain at all. The only thing that does help is a frozen pack of vegetables against my mouth and that is what I was doing at my desk all day long. Thankfully there’s a grocery store by us where we can get a frozen pack of vegetables. I had to get some for this fried rice.  It almost feels like the pain is coming from where I had a cavity filled the last time. If it continues tomorrow, I’m calling the dentist. Hoping to god they don’t say I need a root canal or anything. Tooth pain sucks.

There was some leftover rice in my fridge from making chicken cheese casserole the other night so I decided to make some fried rice. If you have leftover rice and use frozen vegetables this dish comes together in no time at all. Super quick and easy week night meal. Just add some shrimp or some chicken for extra protein!

Ingredients Needed

• Cooking spray – olive oil or canola oil spray
• Egg(s), lightly beaten – The best type of eggs you can buy at the store are organic or free-range eggs, while others may prefer eggs from specific breeds of chickens
• Carrot(s), shredded – contribute a subtle sweetness and a hearty texture to the dish.
• Scallion(s), sliced, divided
• White rice – I like to cheat and use the 90 second microwave rice packets that you can find at most grocery stores these days. Target has some.
• Frozen green peas, thawed – or mixed frozen veggies
• Low sodium soy sauce, or to taste – Use a Low Sodium or if you don’t have that on hand go for Tamari or Coconut Amino Acids
• See the recipe card below for a full list of ingredients and measurements.

How to Make Fried Rice

1. Coat a large nonstick skillet with cooking spray; warm pan over medium-high heat. Add eggs; tilt pan so that eggs cover bottom.
2. When eggs start to set, break them up into pieces with a heat-proof spatula or wooden spoon. Cook until eggs are cooked through, about 1 minute more; remove eggs from skillet and set aside.
3. Off heat, recoat same skillet with cooking spray; set over medium-high heat. Add carrots and all but 2 tablespoons scallions; sauté until carrots are crisp-tender, about 2 to 3 minutes.
4. Stir in cooked rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Gently stir in cooked egg and remaining scallions; heat through.
5. Serving size, about ¾ cup.

• •  Prep Time: 10min

• •  Cook Time: 10-15min

• •  Total Time: 25min

• •  Yield: 6 1x

• •  Category: Side

• •  Method: Stove

•  Cuisine: Asian

Description

Weight Watchers fried rice is a lighter version of the classic, and uses cooking spray instead of oil to make it lighter. The soy sauce gives it it’s flavor. Add in some shrimp or chicken for protein. 

Ingredients

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• 2 spray(s) cooking spray
• 2 large egg(s), lightly beaten
• 1 cup(s) uncooked carrot(s), shredded
• 1 cup(s) uncooked scallion(s), sliced, divided
• 3 cup(s) cooked white rice
• ½ cup(s) frozen green peas, thawed
• ¼ cup(s) low sodium soy sauce, or to taste

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Instructions

1. Coat a large nonstick skillet with cooking spray; warm pan over medium-high heat. Add eggs; tilt pan so that eggs cover bottom.
2. When eggs start to set, break them up into pieces with a heat-proof spatula or wooden spoon. Cook until eggs are cooked through, about 1 minute more; remove eggs from skillet and set aside.
3. Off heat, recoat same skillet with cooking spray; set over medium-high heat. Add carrots and all but 2 tablespoons scallions; sauté until carrots are crisp-tender, about 2 to 3 minutes.
4. Stir in cooked rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Gently stir in cooked egg and remaining scallions; heat through.
5. Serving size, about ¾ cup.

Notes

myWW points: Blue 3; Green 4;  Purple 3

Points are calculated with the WW recipe builder app and not using the nutrition info. 

Nutrition

• Serving Size: ¾ cup
• Calories: 156
• Sugar: 2.31
• Sodium: 409
• Fat: 2.01
• Saturated Fat: .56
• Carbohydrates: 28.11
• Fiber: 1.9
• Protein: 5.89