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Ten-Vegetable Fried Brown Rice




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Recipe By Chef Jim Coleman

Don’t let the long list of ingredients deter you — this is very easy to pull together.

This recipe serves 4 people

Ingredients

  • ½ cup uncooked brown rice
  • 2 12 cups vegetable stock
  • 1 tablespoon minced garlic
  • 1½ tablespoons minced fresh ginger
  • ½ cup finely diced red onion
  • 1/3 cup diced and peeled carrot
  • 1/3 cup finely diced red bell pepper
  • ½ cup small broccoli florets
  • ½ cup sliced straw mushrooms or shiitakes
  • 1/3 cup snow peas, finely diced
  • 1/3 cup fresh or frozen peas
  • ½ cup diced fresh pineapple, or canned
  • 1/3 cup diced yellow squash
  • 1/3 cup asparagus tips, cut into ½-inch slices
  • 3 tablespoons chopped cilantro
  • Pinch of ground white pepper

Directions

    1. Place the rice and stock in a saucepan and bring it to a boil. Reduce the heat and simmer, covered, for 30 minutes or until all the liquid has been absorbed. Set the mixture aside.
    2. Spray a wok or large non-stick pan with cooking spray. Sauté the garlic and ginger over medium heat for 1 to 2 minutes, or until soft.
    3. Add the onions and carrots and stir-fry for 2 minutes. Add the bell peppers, broccoli, and mushrooms, and stir-fry for 1 minute longer. Add the snow peas, green peas, pineapple, squash, and asparagus, and stir-fry for another 2 to 3 minutes.
    4. Add the cooked rice, scallions, cilantro, and white pepper, and stir-fry for 2 minutes, or until everything is well combined. Serve immediately.
Photo by Flicker user Kevin.Fai / CC BY-NC 2.0

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



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