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Healthy: Our criteria for healthy recipes include (per serving): less than 550 calories for dinner; 5 g or less saturated fat; sodium mg less than the total calorie count; cholesterol 300 mg or less; minimal added sweeteners.
Recipes that fall squarely within these criteria are marked with a green icon; those that are slightly outside them for one nutrient get a yellow icon.

Five-Treasure Fried Rice

by Ellie Krieger

read reviews (9)

This recipe makes good use of leftover broccoli stalks, but its easily adaptable, so feel free to substitute other vegetables you might have in the fridge—asparagus, zucchini, peas, mushrooms, bok choy, bean sprouts, and jícama are all possibilities. The chewy brown rice has a nutty flavor, and you just can't argue with its antioxidant power and fiber. If you order the brown rice with Chinese takeout, bear in mind that the rice has to be well chilled so the starch hardens and becomes fry-able. Use fresh rice and you wind up with a gummy mess. Serves 4

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Canadian bacon edamame soy sauce more more

2 Tbs. canola oil
1 cup peeled, finely diced broccoli stems (from about 1-1/4 lb. broccoli)
3/4 cup finely diced carrots
3/4 cup finely diced red bell pepper
3/4 cup frozen shelled edamame
3/4 cup corn kernels, fresh or frozen
4 scallions (both white and green parts), thinly sliced
2 Tbs. finely grated fresh ginger
2 large cloves garlic, minced
4 cups very cold cooked brown rice
3/4 cup finely diced Canadian bacon (4 oz.)
2 large eggs, lightly beaten
1/4 cup lower-sodium soy sauce

Heat all but 1 tsp. of the oil in a large nonstick skillet or stir-fry pan over medium-high heat. Add the broccoli stems, carrots, and bell pepper and cook, stirring frequently, until the vegetables begin to soften, 3 to 5 minutes. Add the edamame and corn and cook until the edamame is thawed, about 1 minute. Add the scallion, ginger, and garlic and cook, stirring, until the raw garlic aroma subsides, about 1 minute. Add the rice and Canadian bacon and cook, stirring, until heated through, 3 to 5 minutes.

Make a 3-inch well in the center of the rice mixture. Add the remaining 1 tsp. oil, then the eggs, and cook, stirring, until the eggs are almost fully scrambled. Stir the eggs into the rice mixture. Stir in the soy sauce and serve.

Serving Suggestions

The rice is a complete meal on its own, but if you want to bulk up the meal, Snow Pea, Scallion, and Radish Salad makes for a fresh, crunchy side dish.

nutrition information (per serving):
Calories (kcal): 440; Fat (g): 14; Fat Calories (kcal): 130; Saturated Fat (g): 2; Protein (g): 17; Monounsaturated Fat (g): 7; Carbohydrates (g): 63; Polyunsaturated Fat (g): 3.5; Sodium (mg): 880; Cholesterol (mg): 115; Fiber (g): 8;

photo: Scott Phillips

From Fine Cooking 97 , pp. 33

December 31, 2008

user reviews

Rate this Recipe

by kepharel, 3/5/2013This has been one of our standard dinner recipes since it was first published. We absolutely LOVE it! I use whatever veggies I have on hand, and we've decided we like it better without ginger. Tonight, I tried replacing the brown rice with quinoa and it was fabulous that way too!

by pingpoi, 1/31/2013Comfort food without the guilt!

by Junipero, 5/4/2011This was very good; a healthy alternative to take out. I read the recipe and decided to do all the chopping and measuring before I started. This allowed me to concentrate on the quick cooking.

by rowcook, 1/31/2011'Magnificent' is the word my children used when I asked them if they liked it. It was easy to make and very tasty. I used left over pork and frozen vegetables. Excellent recipe. Thank you.

by jamc379, 4/14/2009Excellent recipe and very healthy. I can't wait to make it again!

by bellaginger, 1/24/2009This was delicious! I had some leftover pork tenderloin that I used instead of the canadian bacon. YUM!! I made the brown rice the night before - good suggestion.

by Charron, 1/15/2009This was an instant hit. It was fast & easy to prepare, and gets bonus points for easy conversion of a portion to vegetarian for my daughter. I split out her serving before adding the Canadian bacon and added tofu cubes that had been seasoned & sauted. Both were excellent.

by GrandmaC, 1/11/2009Very good, healthy, uses up left overs. Sounds a lot like my sister's recipe for "Friday night, clean out the fridge, before groc shopping on Sat, Fried Rice.

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