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ten-vegetable fried brown rice

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I sent this recipe to elf and to veg

 

With cooking spray?!?!? If you try it before I do, please let me know who it

worked. The combination sounds alot like a fried rice Bob had at a restaurant

and he enjoyed the pineapple surprises.

 

* Exported from MasterCook *

 

Ten-Vegetable Fried Brown Rice

 

Recipe By :Chef Jim Coleman, Philadelphia

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup uncooked brown rice

2 1/2 cups broth

cooking spray

1 tablespoon minced garlic

1 1/2 tablespoons minced fresh ginger

1/2 cup finely diced red onion

1/3 cup diced and peeled carrot

1/3 cup finely diced red bell pepper

1/2 cup small broccoli florets

1/2 cup sliced straw mushrooms or shiitakes

1/3 cup snow peas -- finely diced

1/3 cup fresh or frozen peas

1/2 cup diced fresh pineapple

1/3 cup diced yellow squash

1/3 cup asparagus tips -- cut 1/2-inch slices

3 tablespoons chopped cilantro

pinch ground white pepper

 

Place the rice and stock in a saucepan and bring it to a boil. Reduce the heat

and simmer, covered, for 30 minutes or until all the liquid has been absorbed.

Set the mixture aside.

 

Spray a wok or large non-stick pan with cooking spray. Saute the garlic and

ginger over medium heat for 1 to 2 minutes, or until soft. Add the onions and

carrots and stir-fry for 2 minutes. Add the bell peppers, broccoli, and

mushrooms, and stir-fry for 1 minute longer. Add the snow peas, green peas,

pineapple, squash, and asparagus, and stir-fry for another 2 to 3 minutes. Add

the cooked rice, scallions, cilantro, and white pepper, and stir-fry for 2

minutes, or until everything is well combined. Serve immediately.

 

Source:

" A Chef's Table "

S(Internet Address):

" http://whyy.org/91FM/ "

 

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 150 Calories; 1g Fat (6.7% calories from

fat); 5g Protein; 30g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 1353mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Vegetable; 0 Fruit; 0 Fat.

 

 

Nutr. Assoc. : 2367 0 0 0 0 0 20023 2236 206 4196 0 4422 4490 0 0 0 0

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