Add toasted sesame seeds or almonds for extra crunch and fiber. For extra protein, add tofu or cooked chicken or shrimp.
TC
This version of a take-out standard is given a healthy twist by substituting brown rice for white and loading it up with vegetables. The dynamic duo of frozen peas and carrots is used for convenience, but throw in any extra veggies you have in the fridge. Brown rice freezes well; when you make plain brown rice as a side dish, cook an extra couple of cups to freeze for future use. Then when you’re craving something salty, savory, and high in fiber, you’ll have everything you need to put this dish together quickly.
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4 SERVINGS |
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2 eggs
1 to 2 tablespoons reduced-sodium soy sauce or tamari
1 tablespoon canola oil
2 scallions, thinly sliced
2 garlic cloves, minced
1 tablespoon finely chopped fresh ginger
1 cup frozen peas and carrots
1 cup frozen chopped broccoli
2 cups cooked brown rice
In a bowl, beat the eggs and 1 tablespoon of the soy sauce. Set aside.
In a large skillet over medium-high heat, add the oil. Add the scallions, garlic, and ginger and sauté for 1 minute. Add the peas and carrots and broccoli and sauté until heated through. Add the rice and sauté until heated through. Move the rice mixture to the side and add the eggs to the empty space in the skillet. Cook until just set, then mix to scramble. Stir to combine with the rice. Taste and add a few shakes of soy sauce, if desired.
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PER SERVING |
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Calories |
230 |
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Fat |
7 g |
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Saturated fat |
1.5 g |
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Cholesterol |
90 mg |
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Sodium |
220 mg |
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Carbohydrate |
32 g |
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Dietary fiber |
4 g |
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Sugars |
3 g |
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Protein |
9 g |
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Calcium |
50 mg |
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Potassium |
290 mg |
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Add toasted sesame seeds or almonds for extra crunch and fiber. For extra protein, add tofu or cooked chicken or shrimp. |