Oriental Vegetable Stir-Fry


1 Serving

This recipe isn't as long as it looks, and it's a basic method for any type of Oriental stir-fry. The dish works best if you have rice already cooked and stored in your fridge. All stir-fried dishes really require cooked and cooled rice. Brown rice is much more nutritious and higher in fiber than regular white rice. If you don't like brown rice, try basmati rice in this dish; it's lower on the Glycemic Index than regular white rice and has a more interesting texture and taste. These canned oriental vegetables are great to have on hand for quick stir fries - they add fiber with very few calories.

Ingredients:
3/4 cups cooked rice (brown or basmati)
1 egg
1/4 cup cherry tomatos
1/4 cup bamboo shoots (canned)
1/4 cup water chestnuts (canned)
1 cup mushrooms (preferably shiitake or oyster)
2 cups spinach leaves (preferably organic)
2 tsp sesame oil
1 tsp low-sodium tamari or soy sauce
1 tsp grated fresh ginger root
2 cloves garlic, minced

Instructions:
Assemble the ingredients. Drain the canned water chestnuts and bamboo shoots, cut the cherry tomatoes in two, and steam the torn spinach leaves for 3 minutes in 1/4 cup water in a small saucepan with a tight fitting lid.

Beat the egg well and make a flat omelet in a small frying pan. Cut the omelet into thin strips and then cut across into pieces. Set aside.

Put the sesame oil in a frying pan or wok and stir fry the minced garlic and grated ginger root for a few minutes. Add the mushrooms and cook for three minutes. Add the remaining ingredients, including the omelet, and stir fry until everything is heated through.

Nutritional Information:

Per serving:
406 calories
15 g total fat (3 g sat)
187 mg cholesterol
55 g carbohydrate
15 g protein
5 g fiber
453 mg sodium