Beef & Vegetable Fried Rice

Name: Beef & Vegetable Fried Rice
Total time: 35 min
Yield: Makes 4 servings
Cuisine: Asian/Indian
Ingredients: 1 pound Ground Beef (93% lean or leaner); 2 teaspoons minced garlic; 1 teaspoon grated fresh ginger or 1/4 teaspoon ground ginger; 1 red bell pepper, cut into 1/2-inch pieces; 1 package (6 ounces) frozen pea pods; 3 cups cold cooked rice; 3 tablespoons reduced-sodium soy sauce; 2 teaspoons sesame oil; 1/4 cup thinly sliced green onions

Give leftover rice new life with seasoned Ground Beef and sautéed peas and peppers. Who needs delivery?

35
min
4
SERVINGS
420
Cal
32 g
Protein

Test Kitchen Tips

Use the pan size specified in the recipe. If the pan is too small, the beef will be crowded and browning will be inhibited. If the pan is too large, overcooking may result.

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Ingredients & Cooking

Ingredients:

1 pound Ground Beef (93% lean or leaner)
2 teaspoons minced garlic
1 teaspoon grated fresh ginger or 1/4 teaspoon ground ginger
1 red bell pepper, cut into 1/2-inch pieces
1 package (6 ounces) frozen pea pods
3 cups cold cooked rice
3 tablespoons reduced-sodium soy sauce
2 teaspoons sesame oil
1/4 cup thinly sliced green onions

Cooking:

Heat large nonstick skillet over medium heat until hot. Add Ground Beef, garlic and ginger; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon; pour off drippings, as necessary.

Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

Heat 2 tablespoons water in same skillet over medium-high heat until hot. Add bell pepper and pea pods; cook 3 minutes or until pepper is crisp-tender, stirring occasionally. Stir in rice, soy sauce and sesame oil.
Return beef to skillet; heat through. Stir in onions.

Test Kitchen Tips

Use the pan size specified in the recipe. If the pan is too small, the beef will be crowded and browning will be inhibited. If the pan is too large, overcooking may result.

Safe Handling Tips

Nutrition Information

421 CALORIES

0 % *

3.7g SAT FAT

0 % DV **

32g PROTEIN

0 % DV

6.4 mg IRON

0 % DV

7.4 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving using 93% lean ground beef: 421 Calories; 98.1 Calories from fat; 10.9g Total Fat (3.7 g Saturated Fat; 0.2 g Trans Fat; 1.5 g Polyunsaturated Fat; 4.3 g Monounsaturated Fat;) 84 mg Cholesterol; 510 mg Sodium; 48 g Total Carbohydrate; 3.2 g Dietary Fiber; 1.5 g Total Sugars; 32 g Protein; 0 g Added Sugars; 56.9 mg Calcium; 6.4 mg Iron; 651 mg Potassium; 0 mcg Vitamin D; 0.3 mg Riboflavin; 9.5 mg NE Niacin; 0.7 mg Vitamin B₆; 2.8 mcg Vitamin B₁₂; 331 mg Phosphorus; 7.4 mg Zinc; 32.1 mcg Selenium; 99.8 mg Choline.

This recipe is an excellent source of Protein, Iron, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Phosphorus, Zinc, and Selenium; and a good source of Dietary Fiber, Potassium, and Choline.

453 CALORIES

0 % *

5.4g SAT FAT

0 % DV **

27g PROTEIN

0 % DV

5.7 mg IRON

0 % DV

5.9 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving using 80% lean ground beef, 1/4 recipe: 453 Calories; 144 Calories from fat; 16g Total Fat (5.4 g Saturated Fat; 0.6 g Trans Fat; 1.5 g Polyunsaturated Fat; 6.8 g Monounsaturated Fat;) 68 mg Cholesterol; 507 mg Sodium; 48 g Total Carbohydrate; 3.2 g Dietary Fiber; 1.5 g Total Sugars; 27 g Protein; 0 g Added Sugars; 67.1 mg Calcium; 5.7 mg Iron; 568 mg Potassium; 0 mcg Vitamin D; 0.3 mg Riboflavin; 10.4 mg NE Niacin; 0.6 mg Vitamin B₆; 2.1 mcg Vitamin B₁₂; 282 mg Phosphorus; 5.9 mg Zinc; 27.6 mcg Selenium; 70.3 mg Choline.

This recipe is an excellent source of Protein, Iron, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Phosphorus, Zinc, and Selenium; and a good source of Dietary Fiber, Potassium, and Choline.

Butcher Counter

Beef & Vegetable Fried Rice