Vegetable Almond Fried Brown Rice √
Note: You need to prepare the rice in advance and chill it. Fried rice is always a family favorite, but is usually loaded with lots of white rice, a ton of sodium and just a hint of vegetables. This brown rice version makes use of crispy-tender broccoli, red peppers and carrots, but feel free to substitute whatever veggies you have on hand. From Meredith Deeds.
• 2 c. small broccoli florets
• 2 eggs
• Pinch of salt
• 1 tbsp. vegetable oil, divided
• 1 tbsp. minced peeled fresh ginger
• 2 garlic cloves, minced
•3 c. cooked long-grain brown rice, chilled (see Note)
• 1 red pepper, seeded and diced
• 1/2 c. shredded carrot
• 1/4 c. low-sodium chicken broth
• 2 tbsp. low-sodium soy sauce
• 2 tsp. toasted sesame oil
• 1/4 c. sliced almonds, divided
Place a large nonstick skillet over medium-high heat. Add the broccoli and 1/2 cup water. Cover and cook for 2 minutes or until crisp-tender. Transfer to a plate to cool. Wipe out pan.
Whisk together eggs and salt. Heat 1 teaspoon vegetable oil in the skillet over medium-high heat. Add egg mixture; stir-fry 30 seconds or until soft-scrambled, stirring constantly. Remove egg mixture from pan.
Add 2 teaspoons vegetable oil to pan. Add ginger and garlic; stir-fry 30 seconds. Add rice; stir-fry 3 minutes. Add broccoli, red pepper, carrot and broth; cook 1 minute.
Add cooked eggs, soy sauce, sesame oil, and 3 tablespoons almonds; stir-fry 1 minute or until thoroughly heated. Divide among serving plates or bowls and garnish with remaining almonds. Serve hot.
Nutrition information per serving:
Calories 325 Fat 13 g Sodium 370 mg Saturated fat 2 g
Carbohydrates 43 g Calcium 70 mg
Protein 10 g Cholesterol 93 mg Dietary fiber 7 g
Diabetic exchanges per serving: 2 vegetable, 2 bread/starch, 2½ fat.