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Lightened Up Scrumptious Pork Fried Rice

January 1, 2010 By Kristi Rimkus 14 Comments

I love a dish that serves as the entire meal like this pork fried rice. We have a protein, veggies and grains all in bowl of fried rice goodness.

The typical fried rice recipe is usually loaded with fat and sodium. My version is lower in fat, although even with the use of low sodium ingredients, the dish is pretty high in sodium so be careful with the salt shaker!

Happy, healthy cooking!

Serves 4

Lightened Up Scrumptious Pork Fried Rice
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Ingredients

  • 2 cups brown rice, cooked and cooled
  • 2 cups red cabbage, finely shredded
  • 1 cup mushroom , chopped
  • ½ cup carrot , shredded
  • 4 ounces pork tenderloin, cut into bite sized pieces
  • 4 medium green onion, sliced
  • 2 large egg whites
  • 1 large egg
  • ¼ cup cilantro, chopped
  • 1 tablespoon ginger, grated
  • 2 cloves garlic, grated
  • 1 tablespoon oil
  • ¼ cup low sodium chicken broth
  • ½ cup low sodium soy sauce
  • 1 tsp sesame oil

Instructions

  1. 1. Heat large non-stick skillet over medium heat and add oil. Saute cabbage, garlic and ginger for 3 - 4 minutes until crisp-tender. Add chicken broth as needed to keep from burning.
  2. 2. Add mushrooms and onion and cook another 3 - 4 minutes until vegetables are tender. Add chicken broth as needed to keep from burning.
  3. 3. Add pork, rice, carrot, soy sauce and sesame oil. Cook another 3 - 4 minutes, stir to keep from burning.
  4. 4. Push rice aside to make a hole in the middle of the pan. Add eggs, stirring around until egg is set.
  5. 5. Combine eggs with rice and add cilantro.
  6. 6. Salt and pepper if necessary.
7.8.1.2
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http://motherrimmy.com/scrumptious-pork-fried-rice/

What’s good for me in this dish?

Brown rice is high in manganese, selenium, magnesium and tryptophan. You need manganese for healthy nerves and blood sugar regulation. Selenium assists our immune systems and supports the prostate gland.

Pork trimmed of visible fat can be considered a lean meat. Specifically boneless pork chops, or tenderloin. Pork is a good source of Vitamin C, Niacin, Phosphorus and Zinc, and a very good source of Protein, Vitamin B12, Iron and Selenium. Pork is higher in cholesterol.

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Calories: 519,
Total Fat: 9.03g
Cholesterol: 66mg
Sodium: 1349mg
Total Carbs: 89.92g
Dietary Fiber: 7.82g
Sugars: 5.75g
Protein: 20.55g

Weight Watchers PointsPlus 10

If you’re looking for more healthy and low calorie Weight Watchers recipes, check out my Recipe page. You’ll find hundreds of recipes that include nutrition information and Weight Watchers points.

And don’t forget to visit my Facebook page, follow me on Twitter, or check out my Pinterest boards. I love to hear from you, and share my recipe finds from around the web.

Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to  me that I provide you with accurate information.

Filed Under: Healthy Grains and Potatoes, Healthy Recipes

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Reader Interactions

Comments

  1. rebecca subbiah says

    January 1, 2010 at 11:05 am

    looks great happy new yr .-= rebecca subbiah´s last blog ..Carrot and Cauliflower Soup =-.
    Reply
    • krimkus says

      January 1, 2010 at 3:40 pm

      Thanks! Same to you!
      Reply
  2. Sook says

    January 1, 2010 at 12:35 pm

    Mmm... fried rice is always good! :) Happy New Year! .-= Sook´s last blog ..Best of Fabulous! 2009 =-.
    Reply
    • krimkus says

      January 1, 2010 at 3:40 pm

      Same to you too!
      Reply
  3. pegasuslegend says

    January 1, 2010 at 6:08 pm

    What it sounds like is healthy and a great way to start off the new year right....cant wait to try this I love rice and its a neccessity for us!!! thanks for posting! .-= pegasuslegend´s last blog ..Buffalo Style Baked Potatoes =-.
    Reply
    • krimkus says

      January 2, 2010 at 9:36 am

      It's definitely a healthier version, probably not too authentic, but healthier. :)
      Reply
  4. Lea Ann says

    January 1, 2010 at 6:20 pm

    I love fried rice recipes. I've never used brown rice and love the healthier alternative. Also like the addition of cabbage. Can't wait to try this. .-= Lea Ann´s last blog ..A Gallery Of New Year’s Food =-.
    Reply
    • krimkus says

      January 2, 2010 at 9:35 am

      I'm a big fan of brown rice now. In fact, I prefer it to white rice. I like the nuttier taste and texture. Have a good day!
      Reply
  5. Cheryl says

    January 1, 2010 at 8:44 pm

    I love making fried rice! Looks great! Happy New Year!
    Reply
    • krimkus says

      January 2, 2010 at 9:39 am

      When a recipe calls for rice, I make enough extra and freeze it. Then I can make fried rice any time I want. Happy New Year!
      Reply
  6. Scott says

    January 2, 2010 at 7:07 am

    absolutely love fried rice! hope you had a good new years. .-= Scott´s last blog ..You can do it! =-.
    Reply
    • krimkus says

      January 2, 2010 at 9:37 am

      Loved your latest post. We had a quiet new years. That's always a good thing. :)
      Reply
  7. redkathy says

    January 8, 2010 at 8:11 pm

    I so love rice, especially this fried rice, yummy goodness!! I just recently learned about freezing rice. How great that when you're pressed for time. .-= redkathy´s last blog ..2009 - The Bad, the Good, and the Food =-.
    Reply
    • krimkus says

      January 8, 2010 at 10:43 pm

      I would never have thought of freezing rice until I started seeing it in the freezer section. What a time saver!
      Reply

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