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Vegetable Fried Rice

Vegetable Fried Rice
Yields4 Servings
DifficultyBeginnerPrep Time15 minsCook Time30 minsTotal Time45 mins
 1 cup Brown Rice
 5 ¼ cups Water
 1 tbsp Water
 ½ tbsp LemongrassSmall Sliced
 2 EggsBeaten
 ¼ cup Green Onion (Spring Onion)Thinly Sliced
 Cooking Oil Spray
 Dash of Black PepperGround
 ¾ tbsp Sesame Seeds
 ¼ tsp Black PeppercornsWhole
 ¼ tsp Kalonji Seeds (Black Nigella Seeds)
 1 tsp Red PepperCrushed
 2 tbsp GarlicMinced
 ¼ cup Yellow OnionSmall Diced
 ¼ cup CarrotFresh, peeled, small diced
 ¼ cup Red Bell PepperSmall Diced
 ¼ cup Green Bell PepperSmall Diced
 ½ cup CauliflowerCut into small florets
 ½ cup CornFrozen
 ½ tsp Salt
 1 tsp Sesame Seed Oil
1

In a medium saucepan, over medium high heat, add rice, water, and 1 teaspoon of lemongrass; bring to a quick boil and stir. Reduce heat to low, cover and cook for 40 to 45 minutes or until rice is cooked. Remove from heat and keep covered for another 5 to 10 minutes.

2

In a medium bowl, add eggs, green onions and 1 tablespoon water; mix well to make an omelet batter.

3

In a large non-stick skillet, over medium heat, spray cooking oil for 2 seconds and pour half of the omelet batter. Sprinkle black pepper and swirl the batter to spread evenly; cook for 3 to 4 minutes. Spray cooking oil on top of the omelet for 2 seconds, flip and cook the other side for another 2 to 3 minutes. Repeat the same step for the remaining omelet batter.

4

On a chopping board, roll the cooked omelet and slice thin.

5

Using a coffee or spice grinder, coarse grind the sesame seeds, black peppercorns and kalonji seeds; add the crushed red pepper and mix well.

6

In a large wok, over a medium heat, evenly spray cooking oil for 2 seconds. Sauté garlic, onion, remaining lemon grass and coarse-ground spices for 2 to 3 minutes. Add carrots, red and green bell peppers, cauliflower florets and corn. Stir, cover and cook for 5 to 7 minutes or until all vegetables are tender.

7

Add rice and stir well. Sprinkle with salt and drizzle sesame seed oil over the rice; mix well.

8

Finish by adding the sliced omelet and stir.

Chef's Tip:


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Nutrition Facts

4 servings

Serving size

1


Amount per serving
Calories290
% Daily Value *
Total Fat 8g11%
Saturated Fat 1.5g8%
Trans Fat 0g
Cholesterol 95mg32%
Sodium 350mg16%
Total Carbohydrate 48g18%
Dietary Fiber 4g15%
Total Sugars 4g
Protein 9g

Vitamin A 40mcg5%
Vitamin C 60mg67%
Calcium 8mg1%
Iron 10mg56%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Whole Wheat Penne with Chicken and Vegetables

1. Low fat greek yogurt and low fat or evaporated milk can be used to substitute the heavy cream.

2. Chickpea, red lentil, or rice pasta can be used to make the recipe gluten-free.

Honey Garlic ShrimpsChoice of your vegetable (bell peppers, onions, squash etc.) can be added to the skewers in between the shrimps.