Flax Fried Rice
250 mL |
long grain rice |
1 cup |
500 mL |
water |
2 cups |
2 mL |
salt |
½ tsp |
25 mL |
canola oil |
2 tbsp |
3 |
eggs, beaten well |
3 |
125 mL |
diced cooked ham or any meat |
½ cup |
175 mL |
frozen mixed vegetables (carrots, peas, corn), thawed |
3/4 cup |
2 |
green onions, cut into 6 mm (1/4 inch) lengths |
2 |
25 mL |
soy sauce |
2 tbsp |
2 mL |
sesame oil |
½ tsp |
50 mL |
flax seed, toasted* |
1/4 cup |
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 refrigerator overnight.
- In a large non-stick skillet, over medium heat, heat canola oil.
- Add egg and fry until half cooked.
- Add rice, breaking up any lumps, stirring quickly to coat the rice.
- Reduce heat to medium low; add ham, vegetables 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 180°C (350°F) for 3 to 5 minutes. Stir while toasting. Yield: 6 servings. Serving Size:
250 mL (1 cup) Single Serving Nutrient Values
Calories |
266 |
Sodium |
650 mg |
Protein |
10.9 g |
Potassium |
259 mg |
Carbohydrate |
32.7 g |
Folate |
44 mg |
Fibre |
2.7 g |
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Fat |
10.3 g |
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Polyunsaturates |
4.0 g |
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Source: http://flaxcouncil.ca/
