Chef's Quick Tip: Fried rice
This week, Nutrition Consultant, Registered Dietitian and Certified Athletic Trainer, Dana White shows Tina Redwine some tasty and nutritious summer treats.
2 teaspoons sesame oil
1/4 cup low sodium soy sauce or gluten free tamari
2 tablespoons rice vinegar
1 tablespoon granulated sugar
2 teaspoons cornstarch
2 tablespoons canola oil, divided
2 large eggs, beaten
8 oz cooked protein (pork, chicken, shrimp, steak, tofu)
3 cups chopped vegetables (peppers, mushrooms, onions, green beans, carrots)
4 cups cooked brown rice
3/4 cup roasted cashews
In a small bowl whisk sesame oil, soy sauce, rice vinegar, sugar, and cornstarch; set aside.
Heat one tablespoon of oil in a large skillet or wok over high heat. Add eggs and gently scramble; remove from pan and set aside. Heat remaining oil in skillet; add protein and vegetables and cook for 2 to 3 minutes. Add sauce and cook for 2 minutes more. Add rice, cashews and cooked egg. Continue to cook, stirring frequently until all ingredients are heated through, about 5 minutes.
Calories: 421?; Total Fat: 14 grams; ?Saturated Fat: 2 grams?; Total Carbohydrate: 60 grams?; Protein: 19 grams; ?Sodium: 848 milligrams?; Cholesterol: 71 milligrams?; Fiber: 6 grams
Dana Angelo White,
MS, RD, ATC
Registered Dietitian &
Certified Athletic Trainer
PHOTOS: Chef's Quick Tip