Recipe: Breakfast Fried Rice With Scrambled Eggs

Fried rice is actually a great way to fuel up in the morning. With brown rice, lots of fresh vegetables and only a small amount of fat, this recipe is a healthy version of the traditional recipe. It provides plenty of vitamin B6 and anti-inflammatory, immune-strengthening garlic and onions.

Ingredients

Fried rice

• 1/4 cup vegetable oil
• 1 tablespoon chopped garlic
• 1 tablespoon peeled, chopped, fresh ginger
• 1 green onion, white and green parts, chopped   
• 2 tablespoons diced red onion
• 2 tablespoons chopped fresh cilantro
• 1 or 2  leaves baby bok choy, thinly sliced
• 1/4 cup shredded red cabbage
• 5 sugar snap peas, cut into thin strips on the diagonal
• 2 cups cooked and cooled brown rice
• 4 tablespoons soy sauce
• 4 tablespoons mirin

Eggs and garnish

• 2 large eggs, beaten
• 1 teaspoon sesame seeds
• 2 tablespoons toasted cashews, chopped
• 1 green onion, white and green parts, sliced thin on the diagonal

Directions

1. Set a wok or large skillet over high heat until very hot.
2. Add the oil to the wok.
3. Add the garlic, ginger, chopped green onion, red onion, cilantro, bok choy, cabbage and snap peas. Cook, stirring, for 1 minute, or until the vegetables have softened and you can smell the ginger.
4. Add the rice and continue to cook, stirring, until everything is coated, 2-4 minutes.
5. Add the soy sauce and mirin and toss well.
6. Remove the wok from the heat.
7. Heat a non-stick skillet over medium heat.
8. Spray pan with non-stick cooking spray.
9. Pour in the beaten eggs, cook gently stirring for 1-2 minutes until scrambled but yet moist.
10. Transfer fried rice to a serving bowl and top with the scrambled eggs.
11. Sprinkle with the sesame seeds, toasted cashews and the green onion and serve right away.

Nutrition information (per serving)

Makes 4 servings

Calories: 360
Total fat: 20 g
Saturated fat: 3.5 g
Trans fat: 0
Cholesterol:  95 mg
Sodium: 1,200 mg
Carbohydrate: 33 g
Fiber: 3 g
Sugar: 7 g
Protein: 8 g

— The Alzheimer’s Prevention Cookbook: 100 Recipes to Boost Brain Health (© 2012 Ten Speed Press).