Vegetable Fried Rice (with egg) - 8 pts xp

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Vegetable Fried Rice (with egg) - 8 pts

1 cup instant brown rice

1 cup vegetable broth

2 eggs, lightly beaten

2 teaspoons canola oil

6 ounces asparagus spears, trimmed and cut into 1-inch

pieces (about 1/2 bunch)

1 medium red bell pepper, thinly sliced into 1-inch

pieces

4 scallions, cut into 1-inch pieces

1 clove garlic, minced

1 tablespoon minced fresh ginger

4 teaspoons reduced-sodium soy sauce

2 tablespoons rice vinegar

1 teaspoon toasted sesame oil

Hot red pepper sauce, to taste

 

 

 

1. Combine rice and broth in a small saucepan. Bring

to a boil over high heat. Cover, reduce heat and

simmer until the liquid is absorbed, 12 to 14 minutes.

Spread the rice out on a large plate and let stand for

5 minutes.

2. While the rice is cooling, coat a large nonstick

wok or skillet with cooking spray and place over

medium heat. Pour in eggs and cook, stirring gently,

until just set, 30 seconds to 1 minute. Transfer to a

small bowl.

3. Heat canola oil in the pan over medium-high; add

asparagus and cook, stirring, for 2 minutes. Add bell

pepper, scallions, garlic and ginger; cook, stirring,

until the vegetables are just tender, about 2 minutes.

Add the cooked rice, soy sauce and vinegar to the pan;

cook until the liquid is absorbed, 30 seconds to 1

minute. Fold in the cooked eggs. Remove from the heat;

stir in sesame oil and hot sauce.

 

Makes 2 servings, 2 cups each

ACTIVE TIME: 40 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

 

 

NUTRITION INFORMATION: Per serving: 364 calories; 14 g

fat (2 g sat, 6 g mono); 212 g cholesterol; 46 g

carbohydrate; 14 g protein; 6 g fiber; 675 mg sodium;

444 mg potassium. Nutrition bonus: Vitamin C (200%

daily value), Vitamin A (70% dv), Iron (20% dv),

Folate (19% dv). 3 Carbohydrate Servings Exchanges: 2

starch, 2 vegetable, 1 medium-fat meat, 1 1/2 fat

 

Source: EatingWell Healthy in a Hurry

Formatted by Chupa Babi in MC: 06.26.07

 

AuthorNote: Nothing could be easier than this light

version of fied rice. We've used instant brown rice,

but if you have leftover cold rice or can pick some up

at a Chinese restaurant on the way home, use that

instead and skip Step 1.

 

ChupaNote: Used frozen brown rice. The frozen rice

always makes better refried rice. Add 2 teaspoons red

pepper flakes to step 3. Doubled peppers (used

different colors), scallions, garlic and ginger.

Would add a handful of shredded (julienned) carrots

next time and replace asparagus with snow peas.

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