This is one of the easiest healthy meals you can make. Aside from cooking the rice, this dish can be prepared in less than 20 minutes. Stir-fries are an easy way to incorporate seasonal vegetables you might not often eat into your diet. They are also a great way to clean out the fridge with whatever vegetables you have on hand. That’s the thing about a stir-fry; they allow you to experiment without following a specific recipe. I like to make a big batch of brown rice (a rice cooker is ideal and saves you from mushy rice) and use it for different meals throughout the week.
- Brown Rice: a complex carbohydrate that provides 15 essential nutrients, including B-vitamins, niacin and potassium. Very high in fiber, protein and rich in antioxidants and phytonutrients that boosts the immune system, lower cholesterol and reduce the risk of heart disease and stroke.
- Bok Choy: aids in healthy digestion, high in vitamin A, vitamin C, beta-carotene, calcium and dietary fiber.
- Scallions: are extremely high in Vitamins A and C.
- Ginger: effective in alleviating symptoms of gastrointestinal distress, soothes and relaxes the intestinal tract and is anti-inflammatory.
- Red Cabbage: is rich in vitamins, minerals, antioxidants and is anti-inflammatory.
Brown Rice and Vegetable Stir Fry
* You can easily add tofu, chicken or shrimp as well as carrots, broccoli or shelled edamame to this dish.
- Cooked short grain brown rice (1 cup dry)
- 1 cup baby bok choy, ends removed
- 6 scallions, diced
- 1 garlic clove, minced
- 1 inch piece of ginger, peeled and minced
- 1 cup red cabbage, shredded
- 1 cup snow peas or sugar snap peas
- ½ cup red bell pepper, diced
- ½ cup yellow bell pepper, diced
- 2 teaspoons toasted sesame oil
- 2 tablespoons low sodium soy sauce (or gluten-free tamari)
- 1 teaspoon rice vinegar
In wok, sauté sesame oil with garlic and ginger on medium heat, about 2 minutes. Add scallions, sauté for 2 minutes. Add peppers, sauté until soft about 3-4 minutes. Add peas and cabbage, sauté an additional 2 minutes. Add rice and bok choy, stir and let cook together for about 2 minutes. Add soy sauce and rice vinegar. Lower heat and cool for 5 minutes more, stirring occasionally.
I’m off to Northern California…See you in a week