International: Asian Influence: Vegetable Fried Rice

Colorful low-fat version of the traditional fried rice.

Author: American Institute for Cancer Research
Date: November 20, 2007

Suggestions: * Prepared black bean sauce is sold in the Asian food section of many supermarkets or in Asian markets.

** The secret to avoiding sticky or gummy fried rice is to chill or freeze the cooked rice before adding it to the pan.

Serves: 6 person(s)

Preparation Time: 15 mins
Cooking Time: 10 mins
Extra Time: 40 mins (for pre-cooking rice)

Ingredients:

    1/3 cup fat-free, reduced-sodium chicken broth
    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, beaten
    12 fresh snow pea pods, cut legthwise in three strips
    10 whole canned water chestnuts, coarsely chopped
    3 bok choy ribs (white and green parts), cut in 1/2 inch sliced
    1 medium onion, chopped
    1/3 cup frozen green peas
    1 large garlic clove, minced
    2 tsp minced fresh ginger (1-2 tsp)
    3 cup cooked brown rice, refrigerated or thawed frozen **
    1 freshly ground black pepper, to taste

Directions:

    In a small bowl, combine broth, bean sauce, soy sauce, sugar, chili oil and salt, if desired. Set aside.

    In wok, heat oil over high heat. Stir-fry egg, breaking up with fork. Add snow peas, water chestnuts, bok choy, onion and green peas. Stir-fry 2 minutes, until peas are bright green and dark green bok choy is wilted. Transfer mixture to plate. Return wok to heat.

    Stir-fry garlic and ginger just until fragrant, about 10 seconds.
    Do not let them burn. Immediately add rice, bean sauce mixture and vegetable mixture. Stir-fry just until heated through, 3 to 4 minutes. Sprinkle with pepper, if desired. Serve hot or lukewarm.

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Nutritional Information
(Per Serving)

Calories:176 cals
Kilojoules:737 kJ
Fat:4.4 g
Carbohydrates:30.7 g
Protein:4.9 g
Cholesterol:31.0 mg
Sodium:270 mg
Saturated Fat:0.5 g
Fiber:3.6 g
Calcium:49.0 mg
Total Sugars:3.9 g

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