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Vegetarian Fried Rice BY THE AMERICAN INSTITUTE FOR CANCER RESEARCH

This week’s vegetarian-inspired dish is sure to be a crowd pleaser. Satisfying and easy to prepare, it contains a wide variety of vegetables full of nutrients and cancer-fighting phytochemicals. Our take on “fried” rice uses a minimum amount of oil and a whole-grain rice variety for extra fiber.

 

The secret to great fried rice is using day-old rice. Prepare this dish with leftover rice from earlier in the week or simply make a fresh batch a day in advance. Rice that has been refrigerated for at least a day sheds extra moisture and becomes firm, making the grains easier to separate when you stir fry. If fresh rice is your only option, be sure to let it cool for a few hours before using.

 

Another fundamental for great fried rice is a fairly hot pan. This is one advantage to using grape seed oil, which has a higher smoke point than other fats. A light oil with a nutty taste, grape seed oil is a natural byproduct of grapes. Like canola and olive oils (which can be substituted if needed) grape seed oil is low in saturated fat.

 

The recipe owes its vivid color to a myriad of fresh vegetables. The carrots’ bright hue is thanks to a hefty dose of beta-carotene, a powerful antioxidant that scientists believe may play a role in fighting esophageal cancer. In addition, one medium carrot provides more than twice the recommended Daily Value of vitamin A. Zucchini offers a source of vitamin C and vitamin B6, while mushrooms supply selenium, which may play a role in reducing risk for prostate cancer.

 

Vegetarian Fried Rice - Makes 8 servings.

• 2 Tbsp. grape seed oil (canola or olive oil may be substituted)
• 2 cloves garlic, crushed
• 1 small yellow or white onion, sliced
• 2 carrots, grated
• 8 oz. mushrooms, sliced
• 2 stalks celery, cut in 1/4 inch slices
• 1 medium zucchini, cut in half and sliced
• 2 cups shredded cabbage
• 4 Tbsp. reduced-sodium soy sauce, or to taste
• 3 cups brown rice, cooked (preferable day-old)
• 4 egg whites
• 4 whole eggs
• Pinch of white pepper, or to taste
• Pinch of crushed red pepper flakes (optional)

Heat oil over medium heat in a wok or large skillet. Add garlic and onions and cook, stirring until tender.

Stir in all vegetables. Cook, stirring occasionally until zucchini and cabbage are tender.

Add soy sauce and rice and gently mix thoroughly. Add egg whites and egg and cook while stirring until egg is cooked. Season with white pepper and red pepper flakes, if using.

Makes 8 servings.

Per serving: 190 calories, 7 g total fat (1 g saturated fat), 25 g carbohydrate, 9 g protein, 3 g dietary fiber, 300 mg sodium.

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