Easy Vegetarian Fried Rice Recipe
This recipe meets all the criteria as a real winner. It's: vegetarian, quick and easy to make, delicious, healthy, and inexpensive. In addition this article discusses the amazing benefits of ginger root, one of the ingredients in this recipe. It also describes how to Julienne carrots, another ingredient.
- 1 8 oz bag whole grain brown rice, (I use Uncle Ben's 90-second microwave-in-the bag)
- 1 8 oz bag sugar snap peas
- 1 bunch green onions (scallions), chopped
- 1/2 cup carrots, matchstick-cut
- Vegetable cooking spray
- 1 Tbsp fresh ginger root, grated (Shave off brown skin first!)
- 2 cloves garlic, pressed or minced
- 2 large eggs, lightly beaten
- 3 Tbsp light soy sauce
- 2 tsp dark sesame oil
- Since this is such as fast-cooking recipe, I recommend that you prepare all of your ingredients first (chop the onions, julienne the carrots, grate the ginger (one of the most heavenly smelling ingredients I've ever encountered in cooking), press the garlic, and microwave the bag of rice for 90 seconds.
- Spray the pan (a wok works perfectly for this recipe), and, on medium heat, sautee the peas, the green onions, and the carrots for just a few minutes.
- Add the garlic and ginger, and sautee for about a minute longer.
- Add rice, and cook a couple of minutes until heated through.
- Make a well in the center of the ingredients (push them up to the sides), and add the eggs to the center. Cook them until firm.
- Combine all ingredients, and add sesame oil and soy sauce.
How to Julienne Carrots
This recipe calls for matchstick carrots, in other words, they have been cut in the Julienne style. You can use long carrots that you clean, shave, chop the ends off, then cut in half - or use a bag of prewashed, short carrots.
Either way, hold the carrot still with your fingers, and with the other hand, cut a slice off the side of the carrot. Turn the carrot onto its flat surface to make the rest of the slicing easier and more steady. Continue slicing the carrot in this manner using a tip-then-lower cutting method for better control. This will produce long, matchstick looking strips.
|Serving size: 1 cup|
|Calories from Fat||99|
|% Daily Value *|
|Fat 11 g||17%|
|Carbohydrates 22 g||7%|
|Fiber 7 g||28%|
|Protein 7 g||14%|
|Sodium 235 mg||10%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Increasing the Protein Content
- Keeping it vegetarian: After making the well for your eggs, instead of two whole eggs, add one whole egg and three egg whites. This will greatly decrease the fat and calories and increase the protein. Or, opt for egg whites only.
- Adding chicken: Boil or broil two chicken breasts then shred. Add to the mixture along with, or instead of, the egg whites. This will greatly increase the protein content, only adding a minor amount of fat.
Curative Benefits of Ginger
This recipe also ranks high due to its use of fresh ginger root. In the world of folk medicine, ginger has been used to treat a long list of maladies, including colds and flu.
Extensive current scientific research has earned ginger an FDA safety certification, and has proven that the chemicals found in ginger appear to make it a wonder root. Health benefits include:
- improved gastrointestinal function, including curing diarrhea
- control of free radicals and lipids in our blood
- controls colon inflammation, possibly preventing colon cancer
- treats nausea caused by motion sickness, morning sickness, and chemotherapy
- reduces arthritis pain
- has blood thinning and cholesterol lowering properties
- helps control diabetic cataracts
- can kill ovarian cancer cells
It's certainly worth researching ways to add more fresh ginger to our diet, such as with ginger tea.
What to Do with Your Leftover Ginger
Take advantage of all the above health benefits with a regular cup of ginger tea. It is a common drink in many countries. It's easy to make: Just slice then boil fresh ginger root and, if desired, flavor it with honey, fresh lemon, and/or fresh orange.
Ginger root is normally found in the grocery store in the produce section. Just ask an employee if you can't find it.