Recipe: Vegetable Fried Rice (using brown rice)

VEGETABLE FRIED RICE

2 Tbsp. black bean sauce
1 tsp. reduced-sodium soy sauce
1 tsp. sugar
1/4 tsp. chili oil
1/2 tsp. salt (optional)
1 Tbsp. canola or peanut oil
1 egg, lightly beaten
12 fresh snow pea pods, cut lengthwise in three strips
10 whole canned water chestnuts, coarsely chopped
3 bok choy ribs (white and green parts), cut in 1/2-inch slices
1 medium onion, chopped
1/3 cup frozen green peas, defrosted
1 large garlic clove, minced
1 to 2 tsp. minced fresh ginger, to taste
3 cups cooked brown rice, refrigerated or thawed frozen, then brought to room temperature*
Freshly ground black pepper, to taste
In a small bowl, combine bean sauce, soy sauce, sugar, chili oil and salt, if desired. Set aside.

In a wok or large skillet, heat oil over high heat. Stir-fry egg, breaking up with fork. Transfer to a plate.

Add snow peas, water chestnuts, bok choy, onion and green peas to the skillet. Stir fry 2 minutes, or until the bok choy is wilted. Transfer mixture to the plate containing the egg. Return the pan to the heat.

Add garlic and ginger to the pan and stir-fry just until fragrant, about 10 seconds. Do not let them burn. Immediately add rice, bean sauce mixture and egg. Stir-fry, stirring to break up egg and mix into the rice. Heat through, 3 to 4 minutes.

Stir in the vegetable mixture toward the end. Season to taste with pepper. Serve hot or lukewarm.

*Chilling or freezing the cooked rice before adding it to the pan helps avoid sticky or gummy fried rice.

Makes 6 servings (6 cups)

Per serving: 187 calories, 5 g. total fat (less than 1 g. saturated fat), 32 g. carbohydrate, 5 g. protein, 3 g. dietary fiber, 103 mg. sodium.

Source: the American Institute for Cancer Research