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 from Marwan Sabbagh, MD, Director of Cleveland Clinic Lou Ruvo Center for Brain Health, is a healthy version of the traditional recipe. It provides plenty of vitamin B6 and anti-inflammatory, immune strengthening garlic and onions.
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¼ 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
¼ 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 garnishes
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
- Set a wok or large skillet over high heat until very hot.
- Add the oil to the wok.
- 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.
- Add the rice and continue to cook, stirring, until everything is coated, 2-4 minutes.
- Add the soy sauce and mirin and toss well.
- Remove the wok from the heat.
- Heat a non-stick skillet over medium heat.
- Spray pan with non-stick cooking spray.
- Pour in the beaten eggs, cook gently stirring for 1-2 minutes until scrambled but yet moist.
- Transfer fried rice to a serving bowl and top with the scrambled eggs.
- Sprinkle with the sesame seeds, toasted cashews and the green onion and serve right away.
Nutritional information (per serving)
Makes 4 servings.
Total fat: 20 g
Saturated fat: 3.5 g
Trans fat: 0
Cholesterol: 95 mg
Sodium: 1200 mg
Total Carbohydrate: 33 g
Fiber: 3 g
Sugars: 7 g
Protein: 8 g
Source: The Alzheimer’s Prevention Cookbook: 100 Recipes to Boost Brain Health (© 2012 Ten Speed Press)