Sunday, November 8, 2009

Veggie Fried Rice

Delicious fried rice without all the fat….


2 cups cooked brown rice (I used Trader Joes instant microwavable)
1/2 cup diced green onion
1 cup diced celery (a couple stalks)
1 cup chopped or matchstick carrots
1/2 cup corn or peas
1 cup chopped broccoli
1 tablespoon sesame oil
1-2 tablespoons low sodium soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)
¼- ½ cup chopped fresh basil
2 tablespoons chopped nuts (peanuts or cashews)


Wash, cut and measure all of the vegetables and chop up the nuts (or you can put the 1/4 cup in a baggie, seal it and crush them). Begin cooking the rice according to package directions.
While the rice is cooking, put the tablespoon sesame oil and all the veggies in a separate large skillet, wok or flat saucepan and put on medium to high heat and sauté, stirring constantly. . Cook for about 7-10 minutes or until they are slightly tender and remove from heat. Once the rice is done, add it into the pan with the veggies. Return to medium heat, add the tablespoon of soy sauce, chopped nuts and the basil and stir well to coat/mix and until warm, about 2-3 minutes.

Makes 4 cups, 4 servings

Serving size: 1 cup Calories 210 Protein 5 g Carb 33 g Fiber 4g Sugars 3 g Fat 4g Saturated fat 1g Sodium 460 mg


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