Se­same Fried Rice with Spring Veg­eta­bles and Egg

The Hamilton Spectator - - FOOD -

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.


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

Newspapers in English

Newspapers from Canada

© PressReader. All rights reserved.