Fried Rice
Makes 2 servings, 2 cups each
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1 cup brown rice (left over is best or day old Quinoa)
1 cup vegetable broth
2 eggs, lightly beaten
2 teaspoons safflower oil
1-1 1/2 cups asparagus spears, trimmed and cut into 1-inch pieces (about 1/2 bunch)
1 medium red bell pepper, thinly sliced into 1-inch pieces
4 scallions, cut into 1-inch pieces
1 clove garlic, minced
1 tablespoon minced fresh ginger
4 teaspoons wheat free tamari
2 tablespoons rice vinegar
1 teaspoon sesame oil
Hot red pepper sauce, to taste
Combine rice and broth in a small saucepan. Bring to a boil over high heat. Cover, reduce heat and simmer until the liquid is absorbed, 12 to 14 minutes. Spread the rice out on a large plate and let stand for 5 minutes.
While the rice is cooling, coat a skillet with a samll amount of safflower oil and place over medium heat. Pour in eggs and cook, stirring gently, until just set, 30 seconds to 1 minute. Transfer to a small bowl.
Heat safflower oil in the pan over medium-high; add asparagus and cook, stirring, for 2 minutes. Add bell pepper, scallions, garlic and ginger; cook, stirring, until the vegetables are just tender, about 2 minutes. Add the cooked rice, soy sauce and vinegar to the pan; cook until the liquid is absorbed, 30 seconds to 1 minute. Fold in the cooked eggs. Remove from the heat; stir in sesame oil and hot sauce.
NUTRITION INFORMATION: Per serving: 364 calories; 14 g fat (2 g sat, 6 g mono); 212 g cholesterol; 46 g carbohydrate; 14 g protein; 6 g fiber; 675 mg sodium; 444 mg potassium. Nutrition bonus: Vitamin C (200% daily value), Vitamin A (70% do), Iron (20% do), Foliate (19% do). 3 Carbohydrate Servings Exchanges: 2 starch, 2 vegetable, 1 medium-fat meat, 1 1/2 fat