Egg & Vegetable Fried Rice
Ingredient allergen flags: Egg; Soy; Wheat
Check actual labels and cross-contact. Allergen guidance and swaps
Freshly cooked rice and frozen vegetables make a fast, inexpensive dinner.
Ingredients
- 1 1/2 cups (300 g) dry long-grain rice
- 6 large eggs (300 g total without shells)
- 4 cups (600 g) frozen mixed vegetables
- 2 Tbsp (27 g) olive oil
- 2 Tbsp (32 g) reduced-sodium soy sauce
Method
- Cook rice fresh according to package. Spread on a clean tray for no more than 10 minutes while preparing the pan; use immediately.
- Heat half the oil. Scramble beaten eggs until firm and 160°F; transfer to a clean plate.
- Heat remaining oil and cook frozen vegetables according to package. Add fresh rice, eggs and soy sauce; stir until hot. Taste first; soy sauce is salty. Season with salt and pepper to taste. Serve immediately.
Allergy / dietary substitutions
Egg: use cooked beans instead. Soy/wheat: omit soy sauce and add lemon juice to taste. Tamari can still contain soy; check the full label.
Training-day additions
Add another egg, tofu or fruit.
Store / pack
Make fresh and serve now; do not plan day-old rice. For unplanned surplus, follow Keep good food safe promptly.
Approximate nutrition / serving
550 kcal · Protein 20 g · Carbohydrate 81 g · Fat 15 g
Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.
Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.
Safety: food-safety basics · Allergies: allergen guidance · nutrition method.
How the nutrition estimates are made
Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.
One ingredient, one weighed amount
The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.
The calculation
For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.
What can change the result
Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.
What the estimate does not claim
Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.
Sources and ingredient records
- F5: FoodSafety.gov: Safe Minimum Internal Temperatures
- D1: USDA: FoodData Central / SR Legacy
- A1: FDA: Food Allergies / Nine Major Allergens
- A2: FARE: Substitutes for Common Allergens
- A3: FARE: Avoiding Cross-Contact
- A4: FDA: Allergen Guidance FAQ / Coconut
- 1 1/2 cups (300 g) dry long-grain rice — USDA SR Legacy FDC 168877; 300 edible g
- 6 large eggs (300 g total without shells) — USDA SR Legacy FDC 171287; 300 edible g
- 4 cups (600 g) frozen mixed vegetables — USDA SR Legacy FDC 170471; 600 edible g
- 2 Tbsp (27 g) olive oil — USDA SR Legacy FDC 171413; 27 edible g
- 2 Tbsp (32 g) reduced-sodium soy sauce — USDA SR Legacy FDC 172473; 32 edible g
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