Spicy Vegetable Fried Brown Rice

Spicy Vegetable Fried Brown Rice SALES Author: Canadian Living Credits: Spicy Vegetable Fried Brown Rice SALES

This healthy take on fried rice mixes brown rice with a variety of tasty veggies. Shiitake mushroom stems are tougher than the delicate caps but packed with flavour, so reserve them for homemade vegetable stock. Use the stock as a base for mushroom soup or substitute for the vegetable broth in this recipe.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2014

Ingredients

  • 2 cups organic vegetable broth or vegetable stock
  • 1 cup whole grain 20-minute brown rice
  • 3 cloves garlic minced
  • 6 green onions sliced
  • 3 celery sliced
  • 1 cup frozen peas
  • 5 teaspoons extra-virgin olive oil
  • 4 cups shiitake mushrooms stemmed and sliced
  • 1 baby spinach (about 6 cups packed)
  • 2 eggs beaten
  • 5 teaspoons sodium-reduced soy sauce
  • 2 teaspoons hot pepper sauce or sriracha

Method

In large saucepan, combine broth, rice, garlic, green onions and celery; bring to boil. Reduce heat, cover and simmer until almost no liquid remains, about 15 minutes. Stir in peas; cover and cook until no liquid remains, about 5 minutes. Let stand, covered, for 10 minutes; fluff with fork.

Meanwhile, in large nonstick skillet, heat 1 tbsp of the oil over medium-high heat; cook mushrooms, stirring, until softened, about 5 minutes. Stir in spinach; cook, stirring, until wilted, about 2 minutes. Transfer to bowl; keep warm.

Add remaining oil to pan; cook eggs over medium heat, stirring, just until set, about 2 minutes. Add egg and mushroom mixture to rice. Stir in soy sauce and hot sauce; toss to combine.

Nutritional facts PER SERVING: about

  • Fibre 7 g
  • Sodium 708 mg
  • Sugars 4 g
  • Protein 14 g
  • Calories 361.0
  • Total fat 10 g
  • Potassium 734 mg
  • Cholesterol 91 mg
  • Saturated fat 2 g
  • Total carbohydrate 55 g

%RDI

  • Iron 26.0
  • Fibre 0.0
  • Folate 50.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 10.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 54.0
  • Vitamin C 22.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Spicy Vegetable Fried Brown Rice

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