Shiitake & Edamame Fried Rice
Serves 4 Who needs take- out when you can make your own veggie- packed fried rice in no time?
2 Tbs. peanut oil or sesame oil
1 large carrot, minced
1 small red pepper, chopped
½ medium yellow onion, chopped
½ cup packed sliced shiitake mushrooms
½ cup thawed frozen edamame
3 garlic cloves, minced
1 Tbs. minced ginger
3 cups cooked brown rice
2 eggs, lightly beaten
2 Tbs. tamari
2 Tbs. mirin ( sweet rice cooking wine)
½ cup cashews
1 large bunch green onions, chopped Cashews are high in zinc, which is associated with the regulation of GABA and has anti- anxiety effects. Zinc deficiency is common in several psychiatric conditions, including depression and bipolar disorder, and
In a large skillet or wok, heat 1 Tbs. of oil over medium- high. Add carrot, pepper, onion, and mushrooms, and sauté until vegetables are just tender, 5– 7 minutes. Stir in edamame and cook for 1 minute, or until heated through.
Transfer vegetables to a bowl. Add remaining tablespoon oil to skillet and heat over medium. Add garlic and ginger and cook for 30 seconds. Add rice and stir to coat thoroughly. Push rice to sides of pan, leaving a well in the center. Pour eggs into well and cook, stirring frequently, until just set. Stir eggs into rice. studies have shown that people with anxiety have lower levels of zinc. Other foods that are high in zinc include oyster, crab, lobster, pumpkin seeds, adzuki beans, nuts, beef, and chicken. Try this: Purée cashew butter with garlic powder, onion powder, dried dill, and a splash of apple cider vinegar Return vegetables to skillet, stirring to mix. Add tamari and mirin and cook, stirring, 2 minutes. Transfer to serving bowl, scatter cashews and scallions over top, and serve.
Per serving: 410 cal; 13g prot; 17g total fat ( 3g sat fat); 50g carb; 95mg chol; 560mg sod; 6g fiber; 7g sugars for a nutrient- dense, dairy- free ranch dressing; sauté cashews, broccoli florets, chopped scallions, and red pepper flakes in sesame oil; roast cashews, cauliflower, tomatoes, onions, and green peppers till tender, then toss with cooked penne pasta and shredded Asiago cheese.
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