• 1 cup instant brown rice
• 1 cup vegetable broth
• 2 eggs, lightly beaten
• 2 teaspoons canola oil
• 6 ounces asparagus spears, trimmed and cut into 1-inch pieces (about 1/2 bunch)
• 1 medium red bell pepper, thinly sliced into 1-inch pieces
• 4 scallions, cut into 1-inch pieces
• 1 clove garlic, minced
• 1 tablespoon minced fresh ginger
• 4 teaspoons reduced-sodium soy sauce
• 2 tablespoons rice vinegar
• 1 teaspoon toasted sesame oil
• Hot red pepper sauce, to taste

Preparation

1. Combine rice and broth in a small saucepan. Bring to a boil over high heat. Cover, reduce heat and simmer until the liquid is absorbed, 12-14 minutes. Spread the rice out on a large plate and let stand for 5 minutes.
2. While the rice is cooling, coat a large nonstick wok or skillet with cooking spray and place over medium heat. Pour in eggs and cook, stirring gently, until just set, 30 seconds to 1 minute. Transfer to a small bowl.
3. Heat canola oil in the pan over medium-high; add asparagus and cook, stirring, for 2 minutes. Add bell pepper, scallions, garlic and ginger; cook, stirring, until the vegetables are just tender, about 2 minutes.
4. Add the cooked rice, soy sauce and vinegar to the pan; cook until the liquid is absorbed, 30 seconds to 1 minute. Fold in the cooked eggs. Remove from the heat; stir in sesame oil and hot sauce.

Tips

Per serving: 364 calories; 14 g fat (2 g saturated fat, 6 g mono unsaturated fat); 212 mg cholesterol; 46 g carbohydrates; 14 g protein; 6 g fiber; 675 mg sodium; 444 mg potassium

Nutrition Bonus: Vitamin C (200% daily value), Vitamin A (70% dv), Iron (20% dv), Folate (19% dv).

Exchanges: 2 starch, 2 vegetable, 1 medium-fat meat, 1 1/2 fat

Contributed by: EatingWell.com

Nothing could be easier than this light version of fried rice. We’ve used instant brown rice, but if you have leftover cold rice or can pick some up at a Chinese restaurant on the way home, use that instead and skip Step 1.