Peas, carrots, and corn are the good choice for vegetable fried rice because they are all about the same size so they shall sauté at the same time and temperature, and a good size ratio to the rice. Other vegetables can also be used but don’t put too many vegetables in ratio to rice. Otherwise, the rice should not be fresh warm rice.
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Benefits of Vegetables
Those people, who eat more vegetables and fruits as part of a healthy diet, reduce some chronic diseases. Vegetable provides health benefits and nutrients vital for health and maintenance of your body. Vegetables are important sources of potassium, dietary fiber, folate, vitamin A, &C.
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Benefits of Peas & Carrot
Peas and carrots make a delicious side dish when mixed it with rice or pasta and sauce can become a perfect meal. Each boasts health benefits when they are mixed; they become a full powerhouse of antioxidants and nutrients.
One cup of uncooked carrots has 50 calories and also have 1 gram of protein, one cup of uncooked peas has 117 calories and also provide 8 gram protein. The mixed material of peas and carrots deliver 16 % of the daily need of protein for men and 19 % for women.
One cup of peas provides 7-gram fiber and one cup of carrots also have 3-gram fibers. Fiber keeps your digestive system healthy by moving food and waste through a system. Fiber has lowered levels of cholesterol and remains balanced by blood sugar levels.
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Vitamin A refers to a combination of substances that includes carotenoids, vitamin one individual vitamin. Peas and carrots have four carotenoids, alpha & beta-carotene, lutein, and zeaxanthin. Alpha and beta carotene are an antioxidants function and also converted into a vitamin A. Vitamin A are essential for healthy and beautiful skin. Lutein and zeaxanthin are protecting your eyes from age- related diseases (macular degeneration and cataracts). Peas are a rich reservoir of vitamin A, and carrots are a full powerhouse of vitamin A. one cup of uncooked carrots provides 600 % vitamin An of the daily need. Same amount of peas contains only 37 % of daily rotten.
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Vitamin C & B and Vitamin K
One cup of peas and carrots has 60%, and 8% of the recommended daily consumption of vitamin C. Vitamin C is very helpful for wound healing, skin, and connective tissue. The mixture of one cup peas and carrots provides 24 % of niacin and 40 % of thiamin, 20 % of the daily need of riboflavin. These three vitamins convert food into energy and contribute to healthy skin. We get 30 % folate of the daily need; folate is also helpful for the creation and development of new cells. Vitamin B-6 is also getting from the mixture of peas and carrots.
Vitamin K stimulates the calcium and proteins that are helpful for the development of blood clotting. Vitamin K is also provided protection against some bone diseases.
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Health Benefits of Corn
Corn has many health benefits due to the presence of quality nutrients within. It is also full in phytochemicals, and it provides protection against some chronic diseases. Corn is a rich path of calories. The corn has 342 calories per 100 grams, and that’s why corn is often turned to for quick weight gain. The core is also the rich source of pantothenic acid and vitamin B, especially niacin and thiamin. Pantothenic acid is a vital vitamin for carbohydrate, protein, and lipid metabolism in the human body. Corn delivers a significant amount of daily folate requirement, while the kernels of corn are full in vitamin E, vitamin E a natural antioxidant that is vital for growth and protection of the body from disease and illness. Corn is a rich source of minerals, antioxidant, and omega3-fatty. Zinc, magnesium, manganese, phosphorous, iron, and copper are found in all kinds of corn. Selenium is also found in corn. All these minerals are essential for the body. Corn is a very necessary part of your body.
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Ingredients for vegetable fried rice
- 1/3 cup plain vegetable oil, like soy, corn, or peanut
- 1/3 pound black forest ham, diced, or about 2 cups cooked, cubed or shredded meat
- 1 onion, diced
- Salt and pepper
- 3 cloves garlic, finely chopped
- 2 -inch piece fresh ginger, peeled and finely chopped
- 3 whole scallions, thinly sliced on the bias, white and green separated
- 1 1/3 cups (6 ounces) medley frozen corn, peas, carrots
- 4 large eggs, lightly beaten
- 4 cups cold cooked long-grain rice, white or jasmine rice, grains separated
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Directions for Vegetable fried rice
Heat a large heavy nonstick skillet over high heat. Add 1 tbsp. Oil, add ham and cooked, occasionally stirring until lit brown. Add onion to the pan with salt and pepper, and cook about 1 to 2 mins until onion fragrant. Add garlic and ginger, scallion whites and stir-fry until fragrant for 30 seconds. Add the frozen vegetables and cook, until defrosted but still crisp. Remove contents of the skillet to a large bowl.
Return the skillet to the heat and add 2 more tbsp. Oil and add eggs and season with salt and pepper. Stir the eggs constantly and cook, almost set but still moist. Then removed eggs to the bowl and break the eggs with wooden spoon.
Return the skillet to the heat and add remaining oil. Add rice to the skillet use a wooden spoon to break up any clumps. Season with salt and pepper and fry the rice to coat evenly with oil. Stop stirring and cooked until its gets slightly crispy for 2 mints. Mix the rice and breaking up any new clumps. Add the scallion green and transfer to the bowl. Now mix all the ingredients together with rice, taste and adjust the salt and pepper, if necessary. Serve it.
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