Healthy Recipes
Authored By:  Flax Council of Canada
Excellent as a light meal or a side dish....and kids like it!
Diet Types: Dairy Free, Vegetarian
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*
  • Serves: 6
    Cooking Time: 30 minutes - one hour
    Instructions:
    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.)

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 260
    Calories from Fat 107
     % Daily Value*
    Total Fat 12g18%
      Saturated Fat 2g10%
      Mono Fat 5g 
      Poly Fat 4g 
    Cholesterol 107mg36%
    Sodium 586mg24%
    Total Carbs 31g10%
      Dietary Fiber 4g16%
    Protein 8g 
    Iron11%
    Calcium6%
    Vitamin C3%
    Vitamin E10%
    Vitamin A12%
    Vitamin B-123%
    Vitamin B-615%
    Pantothenic acid9%
    Niacin10%
    Riboflavin12%
    Thiamin13%
    Folate11%
    Selenium27%
    Manganese75%
    Copper10%
    Zinc9%
    Potassium7%
    Phosphorus21%
    Magnesium20%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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