Fried Rice

Recipe adapted from Whole Foods Market.

Serving suggestion: serve hot with steamed snow peas or broccoli florettes.

Ingredients

• 3 cups cooked long grain brown rice, refridgerated
• 6oz of cooked chicken breast, shrimp or tofu, cut into pieces
• 1 red pepper, cut into small chunks
• 3 scallions, sliced thinly
• 1 cup frozen peas
• 2 Tbsp canola or light sesame oil
• 3 slices ginger (1/8” thick), sliced
• 3 garlic cloves, minced
• 4 egg whites or 1/2 cup egg beaters, whisked
• 2 tsp toasted sesame oil
• 1 Tbsp low-sodium soy sauce

Preparations

1. Remove rice from refridgerator and break up to remove clumps, set aside.
2. Prepare all vegetables and have at hand.
3. Preheat a large wok or skillet for 2 minutes over high heat. Before the pan begins to smoke, add the add the 2 Tbsp of canola or light sesame oil and swirl to coat all cooking surfaces. Do not allow to smoke. Add the ginger slices and minced garlic and stir fry for 1 minute. It should sizzle and brown a bit. Remove now if desired.
4. Add the rice and toss around to coat with the oil and heat through. Add the vegetables and continue to stir fry for 2 minutes.
5. Make a well in the center of the rice and vegetable mixture. Add 1 tsp dark sesame oil and then the whisked egg whites (or egg beaters). Scramble until partially cooked and then stir into the rice and vegetable mixture, stir frying until egg is set.
6. Sprinkle with the desired amount of low-sodium soy sauce; toss to combine.

Nutritional information

Makes four 1 cup servings, each having 370 calories, 22g protein, 12g fat, 42g carbohydrates, 5g fiber and 270mg sodium.

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Brown Basmati Rice