Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

June 10, 2014

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plate_Small_question_mark.pngDid you know? Toasting the brown rice beforehand will really boost the flavor profile of this dish. After rinsing your rice, toast it over medium heat for a few minutes until you can smell the toasted rice fragrance. Then just cook the rice as according to the directions!

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Chinese Fried Rice

chinese_fried_rice


Recreating the fried rice from Chinese restaurants may sound like a good idea—until you realize all of the ingredients in the sauce! This simple fried rice recipe will satisfy any Chinese-food craving, without all of the unhealthful extras.

Makes 6 to 8 servings

Ingredients

1 large onion, cut in thin half-moons
2 carrots, cut in thin, short sticks
2 celery stalks, thinly sliced on the diagonal
1/2 cup Vegetable Broth
4 cups cooked brown rice
2-4 tablespoons reduced-sodium soy sauce
1 can sliced water chestnuts, drained (optional)
4 green onions, chopped

Directions

In a saucepan, combine onion, carrots, celery, and broth. Bring to a boil and cook 3 minutes. Remove from heat and drain vegetables. Vegetables will be crisp and just tender.

Heat a large skillet or wok. Add vegetables. Cook and stir a few minutes over medium-high heat, then add rice. Mix well. Add soy sauce and water chestnuts, if using. Add green onions. Serve hot.

Per serving (1/6 of recipe): 164 calories; 1.1 g fat; 0.6 g saturated fat; 5.7% calories from fat; 0 mg cholesterol; 4.2 g protein; 35.3 g carbohydrates; 2.8 g sugar; 5.2 g fiber; 271 mg sodium; 40 mg calcium; 1 mg iron; 6.5 mg vitamin C; 1,851 mcg beta-carotene; 1 mg vitamin E

Source: The Power of Your Plate by Neal Barnard, M.D.; recipe by Dorothy Bates

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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