Ham and Egg Fried Rice

Fried rice has the best texture when prepared with cold cooked rice, making it an ideal use for leftovers. Tiny rounds of thinly sliced green beans add flecks of color and crunch.

Yield: 4 servings (serving size: about 1 1/4 cups)

Ingredients

• 4  cups  cold cooked long-grain rice
• 1 1/2  tablespoons  canola oil
• 1 1/2  cups  chopped onion
• 1  tablespoon  minced garlic
• 1  cup  thinly horizontally sliced green beans
• 3/4  cup  diced ham (about 4 ounces)
• 1/4  cup  low-sodium soy sauce
• 2 1/2  teaspoons  dark sesame oil
• 1/4  teaspoon  freshly ground black pepper
• 2  large eggs, lightly beaten
• 1/4  cup  (1-inch) slices green onions

Preparation

1. Break up rice with hands to remove large clumps, if necessary.

2. Heat a 14-inch wok over high heat. Add canola oil to wok, swirling to coat. Add 1 1/2 cups onion and garlic to wok; stir-fry 1 minute or until onion begins to brown. Add beans and ham; stir-fry 2 minutes or until ham begins to brown.

3. Reduce heat to medium-high. Add cold rice to wok; stir-fry 2 minutes. Stir in soy sauce, sesame oil, and black pepper. Push rice mixture up sides of wok. Pour eggs in open space in center of wok; cook 30 seconds or until set, stirring to scramble. Gently stir scrambled eggs into rice mixture. Sprinkle with green onions.

Nutritional Information

Calories:

397 (29% from fat)

Fat:

12.8g (sat 2.3g,mono 5.4g,poly 3.2g)

Protein:

14.5g

Carbohydrate:

54.5g

Fiber:

2.8g

Cholesterol:

121mg

Iron:

3.3mg

Sodium:

868mg

Calcium:

57mg