Egg Fried Rice
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
Fresh cilantro
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.
Serves 4.
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
Egg Fried Rice
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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