Sunday, December 1, 2013

Pork and Veggie Fried Rice

American Chinese food is good, but let’s face it, it’s not the healthiest cuisine around. Often the meats are breaded and fried or higher fat cuts and are covered in sauces that are high in sodium and added sugars. While some places have brown rice, the majority stick to serving white rice in supersize portions. 

This fried rice recipe is quick to cook and tastes great! I added lots of extra veggies to bulk up the meal without going overboard on calories. Steam up some broccoli for an extra veggie side dish and dinner is served. You can bet it’s a much better choice than your local Chinese joint. I tend to cook extra plain rice when I make it, that way it can easily be added to soups, casseroles, seasoned differently for a quick side. Brown rice packs more nutrition thanks to the additional fiber. This fiber helps us feel full, stabilizes blood sugar, and is good for digestive health and feeding the “good bacteria” in our gut. 

Pork and Veggie Fried Rice
Makes 6 servings

1 Tbsp canola oil
1 tsp chopped garlic 
1 tsp minced ginger
1 pound pork tenderloin, cut into 2” pieces, thinly sliced
½ cup shredded carrots
1 sweet onion, diced
3 cups shredded Nappa cabbage
1 cup sliced mushrooms
3 cups cooked brown rice
2 Tbsp reduced sodium soy sauce
½ cup sliced scallions (optional)

Heat oil in a large fry pan or wok. Add garlic, ginger, and pork and cook until pork is white. 
Add vegetables and sauté until soft, approximately 5 minutes. 
Add brown rice and drizzle soy sauce over the top, stir well. 
Sprinkle with scallions and serve hot.

Nutrition Facts: 1.5 cups of mixture
300 calories, 11 g fat (3g saturated), 27 g carbohydrates, 5 g fiber, 25 g protein, 360 mg sodium

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