Saturday, March 6, 2010

healthier fried rice, Salmon

Today we had a meal from my Sandi Richards book, but it had plain white rice yet again, so I looked for an alternative and found this fried brown rice recipe on Sparkpeople. I followed the recipe except for the addition of some Mrs. Dash garlic herb seasoning when I made the eggs. I've added that here because I liked the addition of a bit more flavor since it was lighter on the soy sauce and the fat. It was good for healthy food. Regular fried rice is better, but this was way better than plain rice.

  • 3 cups cooked brown rice
  • 1 10 oz. package frozen mixed vegetables (or 2 cups fresh vegetables, chopped)
  • 1 small onion, finely chopped
  • 2 eggs, lightly beaten with a dash of Mrs. Dash garlic herb seasoning.
  • 2 teaspoons olive oil
  • 3 teaspoons low sodium soy sauce

1. In a large pan, heat oil on medium-high heat. Add onion and saute until soft. And rice. Cook and stir a couple minutes.

2. Reduce heat to medium and add vegetables to rice mixture. Cook 2 minutes for frozen vegetables and 5-7 minutes for fresh vegetables.

3. Spread the mixture out to the sides of the pan, leaving space in the middle for the eggs.

4. Add the eggs, and scramble until cooked firm.

5. Mix the eggs with the rice and vegetables, then sprinkle with soy sauce and stir through.

The salmon in this recipe was just spinkled with Mrs. Dash and pan fried. There was a cranberry sauce that was 2 cups cranberry juice cocktail with 2 teaspoons lime juice boiled to reduce to 1 cup. I think it should have thickened but I used a 100% juice cranberry mix because that it what I buy and it stayed thin. It soaked into the rice and made that delicious though.

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