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.
1 1/2 Tbsp (30 ml) low-salt soy sauce
1/2 tsp (2 ml) red chilli flakes
1/4 tsp (1 ml) white pepper
3 tsp (15 ml) sesame oil
3 tsp (15 ml) + 2 tsp (10 ml) cooking oil
3 large free-range eggs, lightly beaten
large carrot, diced
stalks celery, sliced
3 tsp (15 ml) minced ginger
garlic cloves, minced
2 spring onions, thinly sliced, white and green parts
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
Each serving contains: 1662 kilojoules; 12 g protein; 15 g total fat (3 g sat. fat, 0 g trans fat); 54 g carbohydrates (5 g sugars, 6 g fibre); 468 mg salt
source: "Healthy Chinese Food", alive Australia #15, Autumn 2013
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