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Wiki (Fast) Rice

Wiki rice in a bowl with two chopsticks

Download recipes cards: 4" x 6"pdf document icon (350 KB) | 8.5" x 11"pdf document icon (398 KB)

Ingredients

  • 1 tablespoon canola oil
  • 1 tablespoon fresh garlic, minced (about 3 cloves) (or 1 teaspoon garlic powder)
  • 1 teaspoon fresh ginger, minced (or ¼ teaspoon dried)
  • 1 tablespoon scallions (green onions), rinsed and minced
  • ½ cup canned sliced water chestnuts, drained
  • 2 cups cooked mixed vegetables (or ½ bag frozen stir-fry vegetable mix)
  • 2 cups cooked brown rice
  • 1 tablespoon lite soy sauce
  • 1 teaspoon sesame oil

Directions

  1. Heat canola oil in a large wok or sauté pan over medium heat. Add garlic, ginger, and scallions, and cook until fragrant, about 1 minute.
  2. Add water chestnuts, and continue to cook until they begin to soften, another 1–2 minutes.
  3. Add vegetables, and toss until heated through, about 2–3 minutes (or up to 5 minutes for frozen vegetables).
  4. Add rice, and continue to cook until hot, about 3–5 minutes.
  5. Add soy sauce and sesame oil. Toss well, and serve.

Yield: 4 servings
Serving Size: About 1 cup rice and vegetables
Calories 179
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 113 mg
Total Fiber 2 g
Protein 4 g
Carbohydrates 29 g
Potassium 88 mg

Recipe Source: Keep the Beat™ Recipes: Deliciously Healthy Family Mealspdf document icon
(8.7 MB)

Last Updated: May 17, 2013

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