Foodie Blogroll

Sunday, January 22, 2012

Unfried Fried Rice

Fry It Up
Who would have thought it's possible to make nutritious fried rice? Well it certainly is and I'm here to tell you that this version based on a recipe by Heather Von Vorous, is phenomenal. The brilliant part of this fried rice is that you can easily vary the dish each time you make it. So feel free to throw in whatever leftover vegetables you have on hand or  even add in some protein like shrimp. Oh and the fish sauce really adds a one of a kind  flavor so I recommend using it but if you don't think it's worth buying, you could just substitute more soy sauce. Fish sauce can be found in the Asian section of most supermarkets.

Unfried Fried Rice
Gluten Free
Serves 1

1/4 cup jasmine rice
1 garlic clove
1/4 tsp. canola oil
2 tbsp. onion, diced
1/4 cup carrots, diced
1/4 cup zucchini, diced
1/4 cup mushrooms, diced
1 tbsp. liquid egg subsitute
2 tsp. gluten free soy sauce
1.5 tsp. fish sauce
1/2 tsp. brown sugar
freshly ground black pepper
coarse salt
1/4 cup frozen peas, defrosted
lime juice

1. Cook the rice according to package directions and let cool. (You can prepare the rice ahead of time and refrigerate until ready to use).

2. Rinse your hands in cold water (to prevent the rice from sticking to them) and knead the cold rice gently to separate the grains.

3. Peel the garlic clove, and mince. Sprinkle with coarse salt and use the back of your knife to press the garlic into a paste (move the blade of the knife from side to side).

4. Set a nonstick pan over medium-high. Make sure all of your ingredients are chopped and within easy reach.

5. Once the pan is hot, swirl in oil and spray with nonstick spray.

6. Add the garlic paste, onion, carrot, zucchini, and mushrooms. Stir-fry until the onion is transparent and the carrots are crisp-tender (5-7 minutes).

7. Push the vegetables to one side of the skillet and pour egg into the opposite side. Stir egg until cooked, then mix into vegetables.

8. Add the rice and stir well, then press the rice mixture into the bottom of the pan. Let fry for several minutes until it begins to turn golden brown.

9. Use a spatula to turn the mixture over. Stir the rice than press the mixture into pan again.

10. While the rice is cooking, stir together the soy sauce, fish sauce, brown sugar, and pepper.

11. Pour the sauce into the rice. Stir-fry for 2-3 minutes more.

12.Stir the peas into the rice. Remove from heat and finish with a sprinkle of lime juice.

Nutrition Information--approximately 250 calories per serving

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