Mix 'n' Match Veggie Fried Rice

18 47 295
Ingredients Minutes Calories
Prep Cook Servings
7 min 40 min 6
Mix 'n' Match Veggie Fried Rice
Health Rating

Ingredients


1 cup Brown rice, long-grain, dry (parboiled)
2 1/2 cup Water (or fill to 3/4 pot; water may not all be absorbed)
1 tbsp Coconut oil (can use avocado oil or canola oil)
1 medium White onion (diced)
2 medium Carrots (1-2 carrots, cut into rounds or matchsticks)
1/2 cup diced Celery (thinly chopped)
1 cup Broccoli, raw (cut into bite-sized pieces)
1 clove(s) Garlic (minced or 1 tsp pre-chopped)
1 tbsp minced Ginger root
1 large egg Egg
1 large egg Egg white (approx. 2 tbsp from 1 large egg yolk or can use 2-3 tbsp of liquid egg white)
1/4 cup hulled Sunflower seeds
2 tbsp Sesame seeds
1/4 cup Cashew nuts, raw (approx. 1 handful)
1/2 cup Frozen edamame (soybeans) (1/2 cup to 1 cup - can use green peas, baby corn, or a mix of all)
2 tsp Sesame oil
2 tsp Soy sauce, low sodium
2 tbsp Rice wine vinegar (can use lemon juice or lime juice)

Instructions


In a large pot, bring the rice and water to a boil, stir and reduce to a simmer for 40 minutes, covered.

When the rice has about 10 minutes left to cook, heat the oil to medium-high in a pan and sauté the onion and carrot.

Add the celery and broccoli after 1 minute and sauté.

When onions are translucent, add the garlic and ginger and sauté for another 30 seconds.

When the rice has about 5 minutes left to cook, use a spoon to make a hole in the middle of the rice and add the sautéed veggies into rice.

Stir the rice and veggies together, then make a hole in the rice again and add the egg and egg white.

Let the egg fry until almost cooked then mix it in with the rice and veggies.

While the egg is cooking, use the pan that you sautéed the veggies in to lightly toast the sesame seeds, sunflower seeds, and cashews on low. Add to rice when toasted.

When the rice is ready add the frozen veggies, and heat them by stirring into the warm rice.

Stir the sesame oil, rice vinegar and soy sauce into the rice and continue to cook until desired crispy-ness is achieved. Feel free to add hot sauce to adult portions!

Note:

Serves 6-8.

If using parboiled rice, cook time will be 25 minutes.

Nutrition Facts

Per Portion

Calories 295
Calories from fat 120
Calories from saturated fat 32
Total Fat 13.4 g
Saturated Fat 3.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.7 g
Monounsaturated Fat 4.5 g
Cholesterol 32 mg
Sodium 112 mg
Potassium 401 mg
Total Carbohydrate 34 g
Dietary Fiber 4 g
Sugars 3.3 g
Protein 8.9 g

Dietary servings

Per Portion


Grain 1.0
Meat Alternative 0.8
Vegetables 1.1

Energy sources


Pygal1%382.82609427368590.8038027176847546%454.1601253042379161.347834223404741%313.64764751458966198.3230823852155712%352.587530527570395.995514512293446%41%12%AlcoholCarbohydratesFatProtein

Notes:

Nishta Saxena is a Registered Dietitian, Paediatric and Family Nutritionist, founder of Vibrant Nutrition, and proud Mama of two. In her practice she helps families through all stages of nutrition. She is also a food and nutrition expert with Global National News, and makes regular contributions to CTV Your Morning, the Globe and Mail, and CBC.ca. Nishta believes that nutrition can transform lives, and it is her goal to change lives through her work.

Recipe from:
Side