In the mood for Stir Fry or Fried Rice?

Thai Fried Rice and Vegetables

Ingredients

1 medium carrot, thinly sliced
1 leek, rinsed well and thinly sliced
1/2 cup snow peas, thinly sliced
1/2 cup fresh green beans, thinly sliced
1 cup cooked brown rice** (cooked per package
instructions)
1 cup cooked wild rice** (cooked per package
instructions)
2 tsp. grapeseed (or canola) oil
2 cloves garlic, minced
Juice and pulp of 1 lime
1 tsp. agave nectar (or honey)
1/4-1/2 tsp. hot sauce, or to taste
2 Tbsp. peanut butter
2 Tbsp. minced fresh mint or 2 Tbsp. minced fresh
basil
3 Tbsp. unsalted peanuts crushed
Salt and freshly ground pepper to taste
Parsley (or Cilantro) - as garnish
1 lime, cut into wedges

** See our directions for the secret to great fried rice!

Place strainer in sink and place carrot, leek, pea strips
and green beans inside. Pour boiling water over vege-
tables for about 12 seconds. Set vegetables aside.

Mix brown and wild rice together.

In a large skillet or wok, heat oil over medium heat. Add
vegetables, garlic and rice and sauté until heated through
and fragrant, about 4 minutes. Do not “crowd” the pan,
cook in two batches if necessary.

Whisk together lime juice and pulp, honey, hot sauce,
peanut butter and basil or mint in a small bowl. Add crushed
peanuts.

Add sauce mixture to rice and vegetable mixture. Toss well
to combine. Garnish with cilantro and lime wedges. Serve as
a hot side dish, accompanied by a clear soup or egg rolls.

Makes 4 servings.

Per serving: 250 calories, 10 g total fat (1.5 g saturated fat),
34 g carbohydrate, 8 g protein, 5 g dietary fiber, 80 mg sodium.

Vegetarian Fried Rice

Ingredients

2 Tbsp. grape seed oil (canola or olive oil may be substituted)
2 cloves garlic, crushed
1 small yellow or white onion, sliced
2 carrots, grated
8 oz. mushrooms, sliced
2 stalks celery, cut in 1/4 inch slices
1 medium zucchini, cut in half and sliced
2 cups shredded cabbage
4 Tbsp. reduced-sodium soy sauce, or to taste
3 cups brown rice, cooked (preferable day-old)
4 egg whites
4 whole eggs
Pinch of white pepper, or to taste
Pinch of crushed red pepper flakes (optional)

Heat oil over medium heat in a wok or large skillet.
Add garlic and onions and cook, stirring until tender.
Stir in all vegetables. Cook, stirring occasionally until
zucchini and cabbage are tender.

Add soy sauce and rice and gently mix thoroughly.
Add egg whites and egg and cook while stirring until
egg is cooked.

Season with white pepper and red pepper flakes, if using.

Makes 8 servings.

Per serving: 190 calories, 7 g total fat (1 g saturated
fat), 25 g carbohydrate, 9 g protein, 3 g dietary fiber,
300 mg sodium.

Sichuan Stir-Fried Broccoli
    by Dana Jacobi
    Courtesy of the American Institute for Cancer Research

Ingredients

1 Tbsp. rice wine or dry Sherry
1 Tbsp. reduced-sodium soy sauce
3 Tbsp. water
1 Tbsp. canola oil
1/4 tsp. red pepper flakes
1 Tbsp. chopped garlic
1 Tbsp. finely chopped ginger
5 cups broccoli florets
1/2 tsp. sugar

In small bowl, combine wine and soy sauce with
3 tablespoons water and set aside.

In wok or large fry pan, heat oil over high heat for
30 seconds. Add red pepper flakes, garlic and ginger.
Stir-fry until fragrant, 30-60 seconds. Add broccoli
and sugar, and stir-fry until florets are well coated
with oil and seasoning and bright green, 1-2 minutes.

Pour in soy sauce mixture. Cover wok or pan, and
cook until broccoli is crisp-tender, 4-5 minutes.

Makes 4 servings.

Per serving: 60 calories, 4g total fat (0g saturated
fat), 5g carbohydrate, 3g protein, 3g dietary fiber,
120mg sodium.

Chinese Tofu and Rice

Ingredients

2 tbsp. Safflower oil
1/2 pound Extra Firm Tofu (or half a container)
1 tbsp. of toasted sesame seeds
2 cups of cooked brown rice, chilled
3 green onions, sliced
1 stalk of celery, sliced diagonally
1 small carrot, shredded
2 - 3 tbsp. of soy sauce or Braggs*
1/8 tsp. ground black pepper

Place the tofu on a paper towel or cheesecloth and,
using another towel or cheesecloth, press as much
water out of it as you can without "mashing" it.
Then cut the tofu into 1/2" to 3/4" inch cubes.

Heat oil over medium high heat in a large skillet,
wok or electric fry pan.

Place tofu in skillet and sear until it becomes a light
golden brown and slightly crispy. Sprinkle sesame
seeds over the tofu. Stir frequently.

Once the tofu has browned a little, add the rest of the
ingredients and stir to mix thouroughly.
Mix in the soy sauce or Braggs*.
Reduce heat, cook and stir until heated through (only
about five to 10 minutes)

When finished serve with a whole wheat dinner roll or
sliced sprouted bread. Add a side dish of plain or man=
darin oranges.