Stir-Fry is one of my favorite meals to cook because they are easy and pretty quick, especially if you have a food processor or a sous-chef to help with all the chopping! Since I was only making 1 serving and didn't have to chop much, I just sliced and diced everything with my handy chef's knife (a must have for anyone who cooks). Since veggies play a starring role in this dish, you are sure to get a healthy dose of fiber, antioxidants, and other nutrients that make you feel and look great. Also, because you are consuming the cooking liquid, you aren't missing out on any of the nutrients that my have leeched out during the cooking process. The flexibility of this dish is nice, as you can substitute whatever vegetables need to be used up in your fridge. I will admit my sauce could probably be enhanced because I never use cornstarchor any other thickener, so feel free to adjust that. Moving on to the recipe. You will need: 1/4 bell pepper 1 scallion 3 mushrooms 1/3 cup chopped broccoli 1 clove garlic 1 tsp fresh garlic 1/4 cup uncooked black rice splash each of balsamic and rice vinegar 1 tsp each sesame and rice bran oil 2 tsp low sodium soy sauce 1 serving cooked protein of choice (I used trout, leftover from the previous day) 1/4 tsp salt or to taste pepper 1. Rinse and drain the rice. Using 1 part rice to 2 parts water, cook rice, about 30 minutes or until water is absorbed. 2. Chop, slice, and dice your vegetables, reserving some scallion greens for garnish. 3. Heat a small pan over medium-high heat and add the teaspoon of rice bran oil. Add the vegetables and stir to coat the veggies with the oil. Add a top and allow to steam for about 3 minutes, stirring occasionally. 4. Season the vegetables, adding the salt, vinegars, and 1 teaspoon of the soy sauce. Stir to coat. Reduce heat to low, add your cooked protein and allow to heat through. 5. Plate your rice, adding the remaining teaspoon of soy sauce. Cover rice with stir-fry mixture. Top it all off with reserved scallion pieces. At the end, here's what mine looked like: Check out these recent posts:
0 Comments
Leave a Reply. |
AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
|