Sesame Fried Rice with Spring Vegetables and Egg

Made with whole-grain rice and brimming with colourful spring vegetables, this healthful meal in a bowl feels like an indulgence.

From cookbook author and nutritionist Ellie Krieger.

MAKES 4 SERVINGS

3 tablespoons peanut oil or canola oil 8 ounces asparagus (1/2 bunch), woody ends trimmed, cut on the bias into 1-inch pieces 1 cup shredded carrot 1 cup peas, fresh or frozen (not defrosted) 4 scallions, thinly sliced, the dark-green part also thinly sliced and reserved for garnish 1 tbsp peeled, freshly grated ginger root 2 large cloves garlic, minced Pinch crushed red pepper flakes 3½ cups very cold cooked brown rice 2½ to 3 tbsp low-sodium soy sauce 1 tbsp toasted sesame oil 2 tbsp toasted (white) sesame seeds 4 large eggs Salt (optional)

Heat 2 tablespoons of the oil in a very large non-stick skillet or wellseasoned wok over medium-high heat. Once the oil shimmers, add the asparagus and cook for two minutes, stirring frequently, until they begin to soften.

Add the carrots and peas; cook for one minute, then add the scallion, ginger, garlic and crushed red pepper flakes. Cook for 30 seconds, stirring, then add the rice; cook, stirring, until heated through, three to five minutes.

Stir in the soy sauce, toasted sesame oil and sesame seeds. Reduce the heat to low to keep warm as you cook the eggs.

Heat the remaining tablespoon of oil in a large non-stick skillet over medium heat. Crack the eggs into the skillet; fry just until the whites are cooked but the yolks are still runny.

To serve, spoon the fried rice and vegetables into individual bowls. Place an egg on top of each portion. Garnish with scallion greens and season lightly with salt, if desired.

Per serving: 480 calories, 16 grams protein, 53 g carbohydrates, 23 g fat, 4 g saturated fat, 185 milligrams cholesterol, 540 mg sodium, 8 g dietary fibre, 6 g sugar