Shi­itake & Edamame Fried Rice

Serves 4 Who needs take- out when you can make your own veg­gie- packed fried rice in no time?

Better Nutrition - - EATING 4 HEALTHY -

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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