Fried Rice with Smoked Ham

4 Reviews
100% would make this recipe again

This super easy recipe is a simple way to use up leftover rice.

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Preparation : 15 min Cooking : 10 min
430 calories/serving
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Ingredients

2/3 cup rice, long grain 120 g
2/3 cup green/snap beans 60 g
1/4 cup frozen peas 30 g
1 eggs size large, beaten
1 1/2 tbsp canola oil 23 mL
1 slice smoked ham, diced 130 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 scallion, green tops, green tops only, finely chopped

Before you start

Keep the serving dishes in the oven at the lowest setting so they are warm when you serve.

Method

  1. Cook the rice. Prepare the green beans: trim the ends. Place them in a steamer basket or in a pot of salted water to either boil or steam for about 15 min. Let them cool down about 10 min or longer, so they won't be so hot to handle. Coarsely dice them into bite-size pieces and set aside. Cook the peas, still frozen, by plunging them 3-4 min in a small pot of boiling salted water. Drain them, then set aside. In a small bowl, beat the egg, then set aside.
  2. Heat half of the oil in a skillet over medium heat. Add the rice then stir-fry 2 min, breaking up the rice with a wooden spoon.
  3. Make a well in the rice, exposing the bottom of the skillet. Add the remaining oil then stir in the egg. Immediately stir-fry to incorporate the egg throughout the rice, until the egg is almost cooked through, 1-2 min. Add the ham, green beans, peas, salt, and pepper then stir-fry 1-2 min until it is heated through.
  4. Sprinkle with green onion tops and serve on the warmed dishes.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

430

Fat

16 g

24 %

Saturated 3.3 g
+ Trans 0.2 g

17 %

Cholesterol

130 mg

Sodium

820 mg

34 %

Carbohydrate

53 g

18 %

Fibre

3 g

13 %

Sugars

2 g

Net Carbs

50 g

Protein

19 g

Vitamin A

17 %

Vitamin C

17 %

Calcium

6 %

Iron

13 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Manganese, Niacin, Selenium, Vitamin B1, Vitamin B12
Good source of  :
Folacin, Magnesium, Pantothenic Acid, Phosphorus, Vitamin A, Vitamin B2, Vitamin B6, Vitamin E, Vitamin K, Zinc
Source of  :
Calcium, Copper, Fibre, Iron, Potassium, Vitamin C, Vitamin D
Low  :
Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables ½
Meat and Alternatives 1 ½
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

4 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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