This dish is a great answer to using leftover rice, as well as a wonderful way to get more veggies into you diet! It will take approximately 15 minutes to prepare the vegetables and about another 15 minutes to cook.
- 4 tsp. canola oil, divided in half
- 2 green onions, sliced in one inch pieces
- 2 cloves garlic, minced
- 2 stalks celery, sliced thinly on a diagonal
- 2 carrots, sliced thinly on a diagonally
- 2 cups broccoli florets, in bite-size pieces
- 1/2 yellow or red pepper, chopped
- 1 Tbs. reduced sodium soy sauce
- 1 egg, lightly beaten
- 3 cups cooked long grain brown or white rice
- 2 Tbs. finely diced scallions
- 1-2 Tbs. chopped cashews (optional)
- 3 Tbs. reduced sodium soy sauce
- 1 Tbs. mirin or white wine
- 1/4 tsp. ground ginger
- 1/2 tsp. toasted sesame oil
- Fresh ground black pepper
Stir fry the onion, garlic and celery in 2 tsp. oil for 1 minute. Add the remaining vegetables and 1 Tbs. soy sauce. Stir fry 5 minutes or until the vegetables are crisp-tender. Transfer to a bowl. Add the remaining 2 tsp. of oil to the pan. Add the egg and fry it, breaking it into small pieces as it cooks. When the egg is done, add back the vegetables. Add the rice, breaking it up and dispensing it evenly in the pan. Stir in the seasoning sauce, mixing well. Adjust the seasonings to taste. Transfer to a serving dish and garnish with scallions and cashews, if desired.
Serves 4, with 280 calories, 8 grams of fat per serving.
Source: American Institute for Cancer Research