Chinese fried rice
Dietitian's tip: Rice that has been cooked and refrigerated overnight (or longer — up to 3 days ahead of time) makes better fried rice because the rice tends to clump together. Before using, break up the large clumps with a spoon.
SERVES 4
Ingredients
1 1/3 cups water
3/4 cup rice
3 tablespoons peanut oil
4 green onions with tops, chopped
1/4 teaspoon salt
2 carrots, finely chopped
1/2 cup finely chopped green bell pepper
1/2 cup frozen peas
1 egg
2 tablespoons reduced-sodium soy sauce
1 tablespoon sesame oil
1/4 cup chopped parsley
Directions
In a saucepan, bring the water and rice to a boil, stirring frequently. Reduce heat to low, cover and simmer until the rice is tender and has absorbed all the liquid, about 20 minutes.
In a large heavy skillet or wok, heat the peanut oil over medium-high heat. Add the cooked rice and saute until lightly golden. Add the green onions, salt, carrots, peppers and peas. Stir-fry until the vegetables are tender-crisp, about 5 minutes.
Hollow out a circle in the center of the skillet by pushing the vegetables and rice to the sides. Break the egg into the hollow and cook, lightly scrambling the egg as it cooks. Stir the scrambled egg into the rice mixture. Sprinkle with soy sauce, sesame oil and chopped parsley. Serve immediately.
Nutritional Analysis(per serving)Calories 305 Cholesterol 53 mg
Protein 6 g Sodium 498 mg
Carbohydrate 36 g Fiber 3 g
Total fat 15 g Potassium 249 mg
Saturated fat 3 g Calcium 49 mg
Monounsaturated fat 7 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 2
Fats 3
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 1
Fats 3
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 1
Fats and oils 3
http://www.mayoclinic.com/health/fried-rice/NU00488