 |
| Flax Fried Rice |
Diet Type: Dairy Free
|
Cooking Time: 30 minutes - one hour
|
Ingredients:
|
| |
1 cup long grain rice |
| |
2 cups water |
| |
1/2 teaspoon salt |
| |
2 tablespoons canola oil |
| |
3 eggs beaten well (or use egg sub or double the whites and no yolks for lower fat version) |
| |
3/4 cup frozen mixed vegetables (carrots, peas, corn), thawed |
| |
2 green onions cut into 1/4 inch lengths |
| |
2 tablespoons soy sauce |
| |
1/2 teaspoon Sesame Oil |
| |
1/4 cup Flax Seeds, toasted* |
|
| |
Directions:
Rinse rice well in a sieve under cold running water. In a medium saucepan, bring water and salt to a boil, add rice, bring to a boil again, stirring with a fork. Reduce heat, cover, simmer slowly 20 minutes. Remove lid, allow steam to escape. Fluff rice with a fork. Cool, cover and place in a refrigerator overnight. In a large non-stick skillet, over medium heat, heat canola oil. Add eggs and fry until half cooked. Add rice, breaking up any lumps, stirring quickly to coat the rice. Reduce heat to medium low; add veggies and green onions. Cook, turning rice mixture gently but frequently, about 4 minutes. Add soy sauce, Sesame Oil and flax seed. Reduce heat to low, cover and cook 3 minutes. (*To toast flax seed, spread Flax Seeds in small metal pan. Bake at 350 degrees F for 3-5 minutes. Stir while toasting.)
|
Servings: 6
|
Author: Flax Council of Canada
|
|
|
Nutrition Facts
Serving Size: 1
Servings per Recipe: 6
|
| Amount Per Serving |
|
Calories 260
Calories from Fat 107
|
|
|
% Daily Value*
|
| | Total Fat 12g | 18% | | | Saturated Fat 2g | 10% | | | Mono Fat 5g | | | | Poly Fat 4g | | | | Cholesterol 107mg | 36% | | | Sodium 586mg | 24% | | | Total Carbs 31g | 10% | | | Dietary Fiber 4g | 16% | | | Protein 8g | | | | Iron | 11% | | | Calcium | 6% | | | Vitamin C | 3% | | | Vitamin E | 10% | | | Vitamin A | 12% | | | Vitamin B-12 | 3% | | | Vitamin B-6 | 15% | | | Pantothenic acid | 9% | | | Niacin | 10% | | | Riboflavin | 12% | | | Thiamin | 13% | | | Folate | 11% | | | Selenium | 27% | | | Manganese | 75% | | | Copper | 10% | | | Zinc | 9% | | | Potassium | 7% | | | Phosphorus | 21% | | | Magnesium | 20% |
|
|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
|
|
|
|