Healthy Rice Recipe
Ingredients:
3 cups cooked white rice
1 tablespoon vegetable oil
3 ounces mushrooms, sliced
1/2 cup diced carrots
1/2 cup peas
1 cup bean sprouts
2 medium green onions, sliced
2 eggs
3 tablespoons reduced sodium soy sauce
Dash pepper
Heat oil over medium heat in a nonstick skillet. Cook mushrooms, carrots and peas in oil for 2 minutes, stirring frequently. Add the bean sprouts, onions and rice and stir-fry until mixture is hot.
Push the mushroom-rice mixture to one side of the skillet and reduce heat. Beat the eggs slightly in a small bowl and add to the cleared side of the skillet. Cook over medium heat, stirring frequently until eggs are cooked but still moist. Combine the eggs and rice mixture, stir in soy sauce and serve.
Recipe makes 6 to 8 servings of 6-ounces each.
Nutrients per serving:
Calories: 164
Total fat: 4 grams
Saturated fat: 1 gram
Cholesterol: 53 mg
Sodium: 280 mg
Carbohydrate: 27 grams
Protein: 6 grams
Dietary fiber: 2 grams
Ingredients:
Two large eggs
One large onion (1-cup chopped)
One large red bell pepper (for 1-1/2 cups chopped)
1 tablespoon peanut or other vegetable oil
1 package (8 ounces) already-sliced fresh mushrooms
1 tablespoon bottled minced garlic
1/4 cup sherry wine (not cooking sherry)
3 tablespoons reduced-sodium soy sauce
4 cups of cooked long-grain rice
One to 2 bunches green onions (for 3/4 cup chopped)
1 can (8 ounces) chopped or sliced water chestnuts, drained
1 cup frozen green peas
1-1/2 tablespoons dark sesame oil
Directions:
Spray extra-deep 12-inch, nonstick skillet with vegetable oil spray and put it over medium heat. Beat eggs lightly, pour into skillet and cook without stirring (as you would an omelet) until they are almost dry. While eggs cook, peel and coarsely chop onion and set aside. Begin to seed and chop bell pepper into bite-size pieces. When eggs are ready, remove them to plate and set aside.
Heat the peanut oil in same skillet over medium-high heat. Add onion and cook, stirring from time to time, two minutes. Finish chopping pepper and add to skillet. Add mushrooms and garlic and cook two more minutes.
Add sherry, soy sauce and rice. Continue to cook, stirring from time to time. Meanwhile, slice green onions, using the white and enough of green tops to make 3/4-cup. Add them to skillet and stir well.
Drain water chestnuts and add them to skillet. Add the peas and sesame oil. Cut egg into thin strips, add to pan and stir. Stir-fry for 1 minute more to heat water chestnuts and peas and to mix in sesame-oil. Serve at once, passing extra soy sauce at the table, if desired. Recipe makes four servings.