Weight Watcher Fried Rice by Renato lopes

Prepare the Rice: For the best texture, cook 2 cups of brown rice according to the package instructions. Allow the rice to cool to room temperature and then refrigerate it for at least a few hours or overnight. Chilling the rice helps it firm up, making it less likely to become mushy when stir-fried.
Chop Vegetables: Wash and prepare your vegetables. Finely chop 1 medium onion, mince 2 cloves of garlic, dice 1 bell pepper, and slice 1 cup of mushrooms. For a quick and convenient option, you can use pre-cut frozen peas and carrots.
Prepare Protein: If using chicken, ensure it’s cooked and diced into bite-sized pieces. Alternatively, if opting for tofu, press it to remove excess moisture, cut it into cubes, and pan-fry until golden and crispy.
Cooking Instructions
Heat the Skillet: Place a large skillet or wok over medium-high heat. Add 1 tablespoon of olive oil or a few sprays of non-stick cooking spray. Heat until the oil shimmers, indicating it’s ready for cooking.
Cook the Aromatics: Add 1 finely chopped onion to the skillet. Sauté for about 2-3 minutes, or until the onion becomes translucent and aromatic. Add 2 minced garlic cloves and continue cooking for an additional 1 minute, stirring frequently to avoid burning the garlic.
Stir-Fry Vegetables: Add 1 cup of frozen peas and carrots (thawed), 1 diced bell pepper, and 1 cup of sliced mushrooms to the skillet. Stir-fry the vegetables for about 5 minutes, or until they are tender and start to caramelize slightly.
Add Protein: Incorporate 1 cup of diced cooked chicken breast or tofu into the skillet. Stir well to combine with the vegetables. Cook for an additional 2-3 minutes, or until the protein is heated through.
Scramble the Eggs: Push the  vegetable and protein mixture to one side of the skillet. Pour 2 beaten eggs into the empty side of the skillet. Scramble the eggs until fully cooked, and then mix them into the rest of the ingredients.
Add the  Rice: Add the chilled 2 cups of cooked brown rice to the skillet. Break up any clumps and stir well to combine with the vegetables and protein.
Season the Rice: Pour 3 tablespoons of low-sodium soy sauce (or tamari ) and 1 tablespoon of rice vinegar over the rice mixture. Stir to coat everything evenly. If using, add 1 teaspoon of sesame oil for extra flavor.
Season and Garnish: Season the mixture with 1/4 teaspoon of ground black pepper. Taste and adjust seasoning if necessary. Garnish with 2 sliced green onions and 1/4 cup of chopped fresh cilantro if desired.
Serve: Transfer the fried rice to a serving dish. Enjoy immediately while hot.
Nutritional Information
Serving Size: 1 cup
Calories: Approximately 200
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 80mg
Sodium: 450mg
Total Carbohydrates: 25g
Dietary Fiber: 3g
Net Carbohydrates: 22g
Protein: 14g