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Pork Fried Rice

November 2, 2011

We love fried rice but it’s not what you’d call a really healthy option.  One of my concessions is to use brown rice instead of white and to load it up with vegetables.  Lately I’ve been experimenting with how little oil I can get away with.  Where once I used a tablespoon per step, I’ve discovered that I can use a teaspoon with my very very non-stick pan.  This drops the fat and calories ENORMOUSLY.  Makes 2 servings at 565 calories and 18 grams of fat.

Ingredients:

  • 9 oz pork loin, trimmed of fat, cut into 1/2-inch pieces
  • 1 egg
  • 1 carrot, finely chopped
  • 1/2 onion, minced
  • 1/4 cup frozen peas
  • 1/2 cup bok choy
  • 1/2 cup zucchini
  • 1/4 cup scallions (just the green part)
  • 1 tbs canola oil
  • 2 tbs tamari
  • 1 tsp sesame oil
  • 1 tsp minced garlic
  • 1 tsp grated ginger
  • 2 cups brown rice, cooked

Directions:
1. Heat 1 teaspoon of the oil over high heat in a non-stick pan.
2. Stir fry the pork until no longer pink and transfer to a clean bowl.
3. Add another teaspoon of oil.
4. Add the bok choy, onion, carrots, and zucchini.
5. Stir fry until onion is translucent.
6. Add the peas and stir for another minute.
7. Remove veggies to bowl.
8. Add remaining teaspoon of oil.
9. Add the garlic and ginger, and immediately add the rice.
10. Saute for about 2 minutes, then add the egg, stirring quickly combine with the rice.
11. Add the pork and veggies back to the pan and stir until well combined.
12. Add the sesame oil and tamari and stir until well combined.
13. Add the scallions.
14. Plate up.

Printable version.

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