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Post by Tia on May 24, 2005 20:15:00 GMT -5
Fried Rice with Broccoli and Eggs
Stir-frying rice is a great way to turn leftover rice into a quick and easy meal. It's important that the rice is cold so it won't become sticky while cooking; the oil coats the chilled grains and prevents clumping.
3 cups small broccoli florets 4 large eggs 2 tbsp water 1 tbsp vegetable oil, divided 1 tbsp minced peeled fresh ginger 2 garlic cloves, minced 4 cups cooked long-grain rice, chilled 1/2 cup shredded carrot 1/4 cup fat-free, less-sodium chicken broth 2 tbsp low-sodium soy sauce 2 tsp dark sesame oil 1/4 tsp salt 1/4 cup thinly sliced green onions
Steam broccoli, covered, 2 minutes or until crisp-tender; rinse with cold water. Drain; cool. Combine eggs and 2 tbsp water. Heat 1 tsp vegetable oil in a large nonstick skillet or wok over medium-high heat. Add egg mixture; stir-fry 30 seconds or until soft-scrambled, stirring constantly. Remove egg mixture from pan.
Add 2 tsp vegetable oil to pan. Add ginger and garlic; stir-fry 30 seconds. Add rice; stir-fry 3 minutes. Add broccoli, carrot, and broth; cook 1 minute. Add cooked eggs, soy sauce, sesame oil, and salt; stir-fry 1 minute or until thoroughly heated. Sprinkle with green onions.
Yield: 6 servings (serving size: 1 1/3 cups)
NUTRITION PER SERVING CALORIES 254(28% from fat); FAT 7.8g (sat 1.6g,mono 3.4g,poly 2g); PROTEIN 9.9g; CHOLESTEROL 142mg; CALCIUM 69mg; SODIUM 362mg; FIBER 3.2g; IRON 2.6mg; CARBOHYDRATE 36.4g
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