Featured Pasta and Rice Recipes — 12 September 2013

This healthy version of a Chinese favorite makes a tasty side or main dish!

By:  Jodie Shield, RD

Is there somebody in your family who can’t stand vegetables? Have I got a recipe for you! My speedy stir-fry rice will convert a veggie loather to lover – scouts honor! Years ago, my daughter’s Brownie troop invited me to talk about healthy eating. I thought it would be fun to have the girls cook a healthy recipe.  I decided to teach them how to make stir fry rice – it’s a low-fat cooking technique and my recipe has lots of veggies.  Since there was no cooking facility, I brought my electric wok.  The girls helped me chop onions, whisk eggs, and measure ingredients.  Everyone got to take a turn stir-frying.  One little girl, Maggie, was supposed to add the peas. When I asked her to toss them into the wok, her lips started quivering and her eyes filled with tears. She whined, “But I don’t like peas!”  I reassured Maggie that she didn’t have to eat the stir-fry, just help make it. When it was time to eat, everyone scooped some stir- fry rice on their plate, even Maggie. Then I gave them chopsticks and a quick lesson on how to use them. The girls had so much fun! On the way out I heard Maggie proudly announce to her mom, “Guess what?  I love peas!”  Whether it’s my recipe or the chopsticks, your family is going to love my speedy stir-fry rice.  Feeling inspired?  Try making your own fortune cookies, too.

Speedy Stir-Fry Rice

Makes 8 servings

Prep Time = 15 minutes

Cooking Time = 15 minutes

Ingredients:

  • 2 cups of instant brown or white rice
  • 6 ounces frozen, precooked salad-size shrimp (optional)
  • nonstick cooking spray
  • 6 eggs, lightly beaten
  • 1 tablespoon peanut oil (I have also use an Asian-flavored stir-fry oil)
  • 3 green onions, chopped
  • 1 1/2 cups frozen mixed vegetables, thawed
  • 4 tablespoons reduced-sodium soy sauce  

Directions:

  1. Prepare rice according to package directions for microwave. (I use leftover rice if I have it which saves a step!) If using shrimp, thaw in cold water; drain well and pat dry with paper towels
  2. Coat a wok or large skillet with nonstick cooking spray, and heat over medium heat until a drop of water sizzles.
  3. Scramble eggs in wok about 3 minutes; remove and set aside.
  4. Add oil to wok and turn heat up to high.  Once oil is sizzling, add green onions, mixed vegetables, and shrimp (if using), and stir-fry for about five minutes.  Add cooked rice, scrambled eggs, and soy sauce, and stir-fry for about three minutes. Serve immediately.

Nutritional Information per Serving (1 cup without shrimp): 268 calories, 10 grams protein, 41 grams carbohydrate, 6 grams fat, 2 grams saturated fat, 140 milligrams cholesterol, 4.5 grams fiber, 357 milligrams sodium

This recipe is from my book Healthy Eating, Healthy Weight for Kids and Teens (EatRight Press, 2012)

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(2) Readers Comments

  1. Hi Jodie, I love this recipe because again, it’s healthy and easy for families to make. After a full work-day, it can be cumbersome to cook a meal for the family. To cut down the cooking time for this recipe even more, I would suggest frozen brown rice. It’s typically only cooked with water and all you have to do is thaw or heat it right in the pan with your dish. I would also recommend adding the vegetables as the last component to the dish–this will help retain a crunchy texture for the frozen vegetables. If they are overcooked, they get soggy. That’s typically why I hear people do not enjoy frozen vegetables–so I’ll always let them know that little trick. 🙂

    • Jodie

      Angela, Love your idea for using frozen brown rice. The veggies at the end work well. I try to thaw my frozen veggies before I add them to stir-fry recipes and that helps, too.

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