It's National Rice Month, and there are many reasons to celebrate this important grain. It's no accident that rice is the staple food for two-thirds of the world's population. It is a nutritious cereal grain ideally suited for a healthy diet. Rice is low calorie, cholesterol-free, sodium-free, gluten-free and non-allergenic. It has only a trace of fat and is a complex carbohydrate; the starch is stored in muscles and released slowly, as energy is needed.
Although not a complete protein, rice is high in the amino acid lysine. It is ideally suited to be served with beans for a high quality protein-based meal. Rice also is a good source of other essential nutrients - thiamin, vitamin B6, folate, niacin, phosphorus, iron and potassium.
As part of a healthful meal, rice provides good nutrition. Brown rice contains more nutrients and fiber than white rice, from which the bran and germ have been removed. Nutritionists recommend three daily servings of healthy whole grains such as brown rice.
Rice may be the most versatile of foods. It can be used in soup, salad, the main dish, or dessert. The neutral character of rice blends well with other foods and adds texture and flavor to any dish - plus extra health benefits. By mixing cooked brown rice with vegetables that have been steamed or stir-fried, for example, there is an additional benefit beyond the nutrition and phytochemicals they individually offer. The interaction, or synergy, between them heightens the protection against chronic diseases like cancer.
Vegetable fried rice is a good way to say Happy National Rice Month.
Vegetable Fried Rice
Yield: Makes 6 servings (6 cups)
Ingredients
- 2 Tbsp. black bean sauce
- 1 tsp. reduced-sodium soy sauce
- 1 tsp. sugar
- 1/4 tsp. chili oil
- 1/2 tsp. salt (optional)
- 1 Tbsp. canola or peanut oil
- 1 egg, lightly beaten
- 12 fresh snow pea pods, cut lengthwise in three strips
- 10 whole canned water chestnuts, coarsely chopped
- 3 bok choy ribs (white and green parts), cut in 1/2-inch slices
- 1 medium onion, chopped
- 1/3 cup frozen green peas, defrosted
- 1 large garlic clove, minced
- 1-2 tsp. minced fresh ginger, to taste
- 3 cups cooked brown rice, refrigerated or thawed frozen, then brought to room temperature*
- Freshly ground black pepper, to taste
Directions
- In a small bowl, combine bean sauce, soy sauce, sugar, chili oil and salt, if desired. Set aside.
- In a wok or large skillet, heat oil over high heat. Stir-fry egg, breaking up with fork. Transfer to a plate. Add snow peas, water chestnuts, bok choy, onion and green peas to the skillet. Stir fry 2 minutes, or until the bok choy is wilted. Transfer mixture to the plate containing the egg. Return the pan to the heat.
- Add garlic and ginger to the pan and stir-fry just until fragrant, about 10 seconds. Do not let them burn. Immediately add rice, bean sauce mixture and egg. Stir-fry, stirring to break up egg and mix into the rice. Heat through, 3 to 4 minutes. Stir in the vegetable mixture toward the end. Season to taste with pepper. Serve hot or lukewarm.
*Chilling or freezing the cooked rice before adding it to the pan helps avoid sticky or gummy fried rice.
Nutritional Information Per Serving:
187 calories,
5 g. total fat (less than 1 g. saturated fat),
32 g. carbohydrate,
5 g. protein,
3 g. dietary fiber,
103 mg. sodium
Source: AICR
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