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
Serves 2
Ingredients
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.
Equipment
1 Frying Pan or Wok
1 Spatula
Measuring Cups and Spoons
1 Knife and Cutting Board
2 Bowls
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.
Enjoy!
-Samantha R.
Gold
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Comments? Requests?
Bring it on!
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