Vegetable Almond Fried Brown Rice √

Serves 4

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.