Cook’s-Choice Fried Rice

Name: Cook’s-Choice Fried Rice
Yield: serves 4, 1 1/2 cups per serving
Ingredients: 1 cup frozen green peas; 12 ounces cooked pork from Orange Sesame Pork or other lean, low-sodium cooked meat, cut into 1/2-inch cubes (about 2 cups); 2 tablespoons soy sauce (lowest sodium available); 1 tablespoon vinegar (plain rice vinegar preferred); 1 tablespoon canola or corn oil; 2 medium carrots, diced (about 1 1/2 cups); 1 medium onion, sliced; 1/4 teaspoon crushed red pepper flakes; 2 cups cooked brown rice (cold preferred); 1/4 cup fat-free, low-sodium chicken broth or water (if using cold rice)

December 9, 2011

Although this dish calls for leftover Orange Sesame Pork (page 208), it’s so versatile that you can use almost any leftover lean meat—from baked chicken to Taco-Rubbed Flank Steak (page 184). No frozen peas and fresh carrots on hand? No problem. Use what you have—bell pepper, broccoli florets, asparagus, or whatever vegetables you prefer. You’ll need about 2 1/2 cups in addition to the onion.

Recipe information

Yield
serves 4, 1 1/2 cups per serving

Ingredients

1 cup frozen green peas

12 ounces cooked pork from Orange Sesame Pork or other lean, low-sodium cooked meat, cut into 1/2-inch cubes (about 2 cups)

2 tablespoons soy sauce (lowest sodium available)

1 tablespoon vinegar (plain rice vinegar preferred)

1 tablespoon canola or corn oil

2 medium carrots, diced (about 1 1/2 cups)

1 medium onion, sliced

1/4 teaspoon crushed red pepper flakes

2 cups cooked brown rice (cold preferred)

1/4 cup fat-free, low-sodium chicken broth or water (if using cold rice)

Preparation

Step 1
Put the peas in a colander to begin thawing.
Step 2
In a medium bowl, stir together the pork, soy sauce, and vinegar.
Step 3
In a nonstick wok or large nonstick skillet, heat the oil over high heat for about 1 minute, or until very hot, swirling to coat the bottom. Cook the carrots, onion, and red pepper flakes for 4 to 6 minutes, or until the vegetables begin to soften, stirring constantly.
Step 4
Stir in the peas and rice. If using cold rice, add the broth. (Hot, moist rice won’t need liquid.) Cook for 2 minutes, stirring occasionally to break up the rice.
Step 5
Stir in the pork mixture. Cook for 3 to 5 minutes, or until all the ingredients are heated through, stirring occasionally.
Cook’s Tip on Fried Rice
Step 6
Fried rice is best when made with cold rice because the rice grains stay firm and separate.
nutrition information
Step 7
(Per Serving)
Step 8
Calories: 342
Step 9
Total Fat: 8.0g
Step 10
Saturated: 1.5g
Step 11
Trans: 0.0g
Step 12
Polyunsaturated: 2.0g
Step 13
Monounsaturated: 3.5g
Step 14
Cholesterol: 74mg
Step 15
Sodium: 478mg
Step 16
Carbohydrates: 37g
Step 17
Fiber: 5g
Step 18
Sugars: 8g
Step 19
Protein: 30g
Step 20
Dietary Exchanges
Step 21
2 Starch
Step 22
1 Vegetable
Step 23
3 Lean Meat

American Heart Association Quick & Easy Meals

TagsFried Rice Pea Bean and Legume Vegetable Pork Tenderloin Pork Meat Carrot Root Vegetable Onion Brown Rice Rice Rice & Grains Main Dinner Dairy Free Nut Free Easy One-Pot Meals Weeknight Meals Saute Wok Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

Step 5

Cook’s Tip on Fried Rice

Step 6

nutrition information

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Step 15

Step 16

Step 17

Step 18

Step 19

Step 20

Step 21

Step 22

Step 23

Recipe notes