Recipe: Brown Rice and Vegetable Stir Fry

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.

Benefits:

  • 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

Serves 2

*  You can easily add tofu, chicken or shrimp as well as carrots, broccoli or shelled edamame to this dish.

Ingredients:

  • 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

Method:

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

Enjoy!

DK

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