The title states it all: One particular of the most nutritionally doubtful staples (white rice) blended with the most treacherous approach (frying). The calorie counts are predictably stratospheric even a small scoop made use of as a base for a stir-fry will run about 500 calories. Extra essential, it has minor to no legitimate nourishment. Our recipe turns fried rice on its head, relying on a ton of clean veggies, noticeably much less rice, and a little bit of oil for crisping it up.
Diet: 390 calories, 10 g excess fat (2.5 g saturated), 720 mg sodium
You will Need to have
1 Tbsp peanut or vegetable oil
4 scallions, greens and whites divided, chopped (Scallion greens are best used for garnish at the close, whereas the whites really should be used like onions, to establish flavor from the starting.)
1 Tbsp grated clean ginger
2 cloves garlic, minced
1 medium zucchini, diced
2 carrots, diced
2 cups chunk-dimensions broccoli florets
2 cups mushrooms (preferably shiitake), stems taken off, sliced
1⁄2 lb boneless, skinless hen thighs, sliced into slender bite-size parts
4 cups cooked brown rice
2 Tbsp very low-sodium soy sauce
2 eggs, evenly beaten
How to Make It
- In a wok or a massive nonstick skillet, heat the oil over medium-higher heat.
- When the oil is evenly using tobacco, incorporate the scallion whites, ginger, and garlic, and prepare dinner for 30 to 45 seconds.
- Incorporate the zucchini, carrots, broccoli, and mushrooms, and prepare dinner for 4 to 5 minutes, employing a spatula to stir the vegetables during.
- Add the chicken and go on cooking for 2 to 3 minutes, until eventually the parts are no for a longer period pink.
- Stir in the rice and soy sauce, and cook dinner for yet another 5 minutes, making it possible for the rice to get crispy on the base.
- Generate an vacant space in the middle of the pan and add the eggs.
- Use a spoon or the spatula to quickly scramble the eggs until eventually gentle and fluffy, then stir them into the rest of the ingredients.
- Provide garnished with the scallion greens.
Consume This Tip
You may well not uncover it at your regional Chinese joint, but genuinely nicely-created fried rice contains grains with a flippantly crisp, caramelized exterior, which deepens the taste and the texture of the dish immensely.
To achieve that coveted crisp, you will require to flip up the heat to higher throughout the ultimate times of cooking. Do not stir the pan—just allow the rice sit there for up to 2 minutes as the warmth of the pan does its magic.