Fried rice is the epitome of Chinese fast food. Too bad it’s rarely more than prodigious amounts of greasy white rice flecked with a meagre amount of vegetables. This rendition ups the health ante with a generous amount of vegetables and brown rice. The key to great fried rice is to use cold rice, preferably a day or two old.
2 Tbsp (30 mL) sodium-reduced soy sauce
1/2 tsp (2 mL) red chili flakes
1/4 tsp (1 mL) white pepper
1 Tbsp (15 mL) sesame oil
1 Tbsp (15 mL) + 2 tsp (10 mL) cooking oil
3 large free-range eggs, lightly beaten
1 large carrot, diced
2 stalks celery, sliced
2 green onions, thinly sliced, white and green parts
1 Tbsp (15 mL) ginger, minced
2 garlic cloves, minced
2/3 cup (160 mL) frozen peas, run under warm water to bring to room temperature
4 cups (1 L) cold, cooked long-grain brown rice
In small bowl, whisk together soy sauce, chili flakes, white pepper, and 1 tsp (5 mL) sesame oil; set aside.
Heat wok or large skillet over medium-high heat. Add 1 Tbsp (15 mL) cooking oil, swirl, and add eggs. Cook for about 1 minute, tilting the pan so eggs cover the surface. When egg pancake is just set and bottom is beginning to brown, carefully flip and cook 20 seconds. Transfer to cutting board and slice into shreds.
Add additional 2 tsp (10 mL) oil to wok or skillet, swirl, and add carrots, celery, half the green onion, ginger, and garlic; cook 2 minutes. Add peas and cook 1 minute. Stir in rice and soy sauce mixture; cook 2 minutes, breaking up the rice with a spatula until heated through. Add egg shreds and cook 30 seconds. Drizzle with remaining sesame oil and serve garnished with cilantro and remaining green onion.
Each serving contains:
397 calories; 12 g protein; 15 g total fat (3 g sat. fat, 0 g trans fat); 54 g carbohydrates; 6 g fibre; 468 mg sodium
Source: "Healthy Chinese Food," alive #349, October 2011
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.