Sides Dishes and Vegetables
Coconut Fried Rice
You can boost the yellow color of the brown rice by cooking the rice in low-sodium chicken broth instead of water. If you want to add some heat, add a tablespoon (or to taste) of chopped red chilies along with the tomato.
- 2 large eggs (use higher omega-3 fatty acid eggs if available)
- 1/4 cup egg substitute
- Canola cooking spray
- 1 tablespoon canola oil
- 1 sweet or yellow onion, finely chopped
- 2 to 3 teaspoons minced garlic (depending on your preference)
- 1/2 teaspoon salt (optional)
- 1/2 teaspoon black pepper
- 2 tablespoon catsup
- 1 cup finely diced tomato
- 1/4 cup low-fat milk (or substitute whole milk or fat-free half-and-half)
- A pinch or two of saffron (available in small jars in the spice section of your market)
- A pinch or two of curry powder
- 1/4 teaspoon coconut extract
- 4 cups cooked brown rice (use a rice cooker, or cook on the stove)
- 8 ounces or more frozen, cooked, shelled and de-veined shrimp, thawed; diced tofu; or cooked and shredded or diced chicken, beef, or pork (optional)
- 1/2 cup chopped green onions
- 1/4 cup chopped fresh cilantro leaves
- Add eggs and egg substitute to medium bowl and beat with fork until well blended. Coat a large, nonstick wok or frying pan with canola cooking spray and start heating over medium-high heat. Pour in the egg mixture and either scramble or cook like an omelet (your choice). Set cooked eggs aside. If you made an omelet, cut into shreds before setting aside.
- To the same wok or frying pan, add canola oil and heat over medium-high heat. Add onions and garlic and stir-fry until golden (a few minutes). Add salt (if desired), pepper, catsup, and diced tomato, and continue to stir-fry for a minute or two. Meanwhile, add the milk, saffron, curry and coconut extract to a 1-cup measure and stir to blend.
- Add the brown rice, shrimp and coconut milk mixture to the wok with the onion mixture and continue to stir-fry for a couple more minutes. Stir in the cooked egg pieces or strips.
- Arrange each serving of rice in a bowl and garnish with green onions and cilantro.
4 servings (about 1 1/4 cups each)
Per serving: (without optional shrimp, tofu or meat): 350 calories, 12 g protein, 59 g carbohydrate, 8 g fat, 1.5 g saturated fat, 3.9 g monounsaturated fat, 2.2 g polyunsaturated fat, 107 mg cholesterol, 6 g fiber, 181 mg sodium. Calories from fat: 21%.
© 2006 Elaine MageeLast Editorial Review: 10/9/2006