Fresh Take Out At Home
Craving stir-fry but don’t want to go out? These days a stir fry rice recipe has become one of America’s most popular meals and is a regular favorite at our house. Quick and healthy, Stir-Fry Rice from Holly Clegg’s Eating Well to Fight Arthritis cookbook is loaded with fresh ingredients and delicious veggies – so you will know you are feeding your family a nutritious meal without the added fat and calories. Try using brown rice for added fiber and nutrition.
| Servings 6 (1-cup) servings |
- 1 tablespoon canola oil
- 1 cup chopped onion
- 1/2 cup chopped carrot
- 1 teaspoon minced garlic
- 2 egg whites beaten
- 3 cups cooked rice white or brown
- 3 tablespoons low sodium soy sauce
- 2 teaspoons sesame oil
- 2 teaspoon teaspoons finely chopped fresh ginger or 1ground ginger
- 1/2 cup shelled edamame (if frozen, thaw)
- 1/2 cup chopped green onion
- 1 tablespoon sesame seeds toasted, optional
Ingredients
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- In large nonstick skillet, heat oil and sauté onion, carrot, and garlic 5-7 minutes. Add egg whites stirring, until cooked.
- Add rice, soy sauce, sesame oil, and ginger cooking and stirring until heated, about 3 minutes. Add edamame and green onions, stirring until well heated. Sprinkle with sesame seeds, if desired.
Calories 184, Calories from Fat 23%, Fat 5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 227mg, Carbohydrates 29g, Dietary Fiber 2g, Total Sugars 4g, Protein 6g, Dietary Exchanges: 1 ½ starch, 1 vegetable, 1 fat
Terrific Tip: Be creative and add whatever veggies you have or even leftover, seafood, chicken or meat for a heartier version.
Nutritional Nugget: Did you know sesame seeds are a great source of calcium? Look for toasted sesame seeds in the spice section of grocery.
Easy Gluten Free Recipes in Holly’s Healthy Cookbooks
Holly Clegg’s arthritis cookbook is full of gluten free recipes and focuses on anti inflammatory foods. Her cancer cookbook focuses on recipes for cancer patients and cancer prevention. Both easy healthy cookbooks contain “G” a symbol to indicate gluten free recipes throughout the cookbook. This way you have easy reference for gluten free foods.
Stock Your Kitchen for this Recipe
OXO Good Grips 3-in-1 Egg Separator, ,White/Yellow,1EA
La Tourangelle, Toasted Sesame Oil, 25.4 OunceRiceselect, Rice Texmati Brown Organic, 32 Ounce
Quick Stir Fry Menu for a Crowd
Although authentic stir-fry can be complicated with a long list of fancy ingredients, check out this flavorful recipe that is quicker than take-out! Actually, stir-fries are perfect choices for a quick meal and these Chicken Stir-Fry Lettuce Wraps are fun to eat and serve. These dishes effortlessly serve a crowd and are really good for casual gatherings.
Get All of Holly’s Healthy Easy Cookbooks
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