Ingredients:
4 cups brown rice, cold and cooked
1 tablespoon peanut or vegetable oil
2 eggs, beaten
1 small onion, finely chopped
2 tablespoons reduced-sodium teriyaki sauce
10 ounces frozen peas and carrots, thawed
4 ounces chunk of boiled ham, diced (about 1 cup)
1/2 teaspoon Oriental sesame oil (optional)
Instructions:
Ideally, fried rice is made with
leftover rice. One day ahead, cook 2 cups of brown rice in 41/2 to 5 cups
water for 45 to 50 minutes, and you'll get enough rice for this recipe plus
a side dish for another meal.
1. Using a fork or your fingertips, separate grains of rice if they have
stuck together. In large nonstick skillet heat 1 tsp. oil over medium-high
heat. Add eggs and scramble until set but not dry. Transfer to bowl.
2. Heat remaining 1 Tbs. oil in skillet. Add onion and cook 5 minutes or
until almost ten-der. Add brown rice and teriyaki sauce. Cook, gently
tossing, 2 minutes.
3. Add peas and carrots and ham. Cook, stirring, 2 to 3 minutes, until
heated through. Stir in eggs, and sesame oil, if desired. Cook, stirring, 1
minute.
Nutrition per
serving: 388 cal.; 16 g pro.; 11
g fat; 56 g carb.; 610 mg sod.; 121 mg chol.