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
- 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
- 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
- Coat a wok or large skillet with nonstick cooking spray, and heat over medium heat until a drop of water sizzles.
- Scramble eggs in wok about 3 minutes; remove and set aside.
- 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)