Want a speedy meal that meets your New Year’s resolution to eat healthier?
How about fried rice?
Unlike the kind you get in restaurants, this fried rice is made with the much healthier brown rice, uses less oil, and is packed with three times the veggies!
It’s a lot healthier and diet friendly without compromising flavor.
Here’s How You Do It
Difficulty Level: Medium - Easy
Prep time: 15-20 Minutes + time it takes to cook the rice
1 Cup of Cooked Brown Rice – You cook brown rice the same way you cook white, changing only the ratio of water to rice. Add 1 cup of water for a third of a cup of raw brown rice and you’re good to go!
1 Lightly Beaten Large Egg
3 Cups of Rinsed, Chopped Bok Choy – This a kind of Chinese cabbage with nice tender leaves. It is increasingly available in grocery stores due to the popularity of Asian vegetables. If you can’t find it, use Napa or Savoy Cabbage instead.
1 ½ Tablespoons of Soy Sauce
1/2 Teaspoon of Honey
½ Teaspoon of Hot Sauce or To Taste - Optional
1 Drop of Sesame Oil
1 Large Clove of Garlic, peeled and minced
1 Teaspoon of Peeled, chopped Ginger
2 Tablespoons of Vegetable or Canola Oil
1 Cup of Cooked Meat (Optional) – I used leftover cooked ham, but use any leftover meat you have. Chicken or beef would work well if finely chopped or shredded. If you’re vegetarian or vegan, leave it out.
Sesame Seeds (Optional) – They look pretty and add crunch, but they’re not necessary.
1 Frying Pan or Wok
Measuring Cups and Spoons
1 Knife and Cutting Board
In the first bowl, mix the soy sauce, hot sauce, honey, and sesame oil. The other is for the beaten egg.
Heat the vegetable oil the pan or wok on high heat.
Swirl the oil around to evenly coat the pan.
Dump in the beaten egg and mix with your spatula until it starts to look like scrambled eggs.
Add the ginger and mix again.
Dump in the rice and mix it so the egg is evenly distributed throughout.
Add half the soy sauce mixture and stir with the spatula to evenly coat the rice.
Add the chopped bok choy and garlic stir it into the rice, cooking until the leaves have wilted slightly and brightened in colour.
Add the remaining soy mixture and the meat (if using) and stir to combine.
Put some in a bowl and top with sesame seeds if desired.
-Samantha R. Gold
Questions? Comments? Requests?
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