Stir-Fried Brown Rice and Vegetables
Posted on
February 2, 2014
at
4:48 pm
by Laura Piazza /
Dairy Free, Egg Free, Entrees, Gluten Free, Kid Friendly, Low Sugar, Phase 1, Recipes, Sides, Vegetarian
/ 0
Brown rice has a nutty taste, and stir-frying gives it a little crunch and enhances the flavor. Adding chopped nuts and blueberries ties all the flavors together, making this recipe for Stir-Fried Brown Rice and Vegetables a satisfying, meatless meal.
If you are a meat eater, you can marinate and grill beef or chicken in tamari (an allowable food in Phase 3 of the diet) and add it to the dish.
NOTE: If you don’t tolerate eggs, simply leave the egg out.
Stir-Fried Brown Rice and Vegetables
Prep time
Cook time
Total time
Ingredients
- 3 tablespoons extra virgin olive oil, divided
- 4 scallions, chopped
- 2 cloves garlic, chopped
- 1 cup broccoli, broken into small florets or coarsely chopped
- 1 cup shredded carrots
- 1 cup sliced celery
- 1 cup cooked brown rice
- ½ teaspoon extra virgin olive oil
- 1 egg, lightly beaten
- 2 tablespoons chopped, toasted almonds or walnuts
- 2 tablespoons blueberries
Instructions
- Heat 2 tablespoons of the oil in a large frying pan over medium-high heat for about 2 minutes, or until hot.
- Add the scallions, garlic, broccoli, carrots and celery and stir fry for 3 minutes, or until nicely browned.
- Add the remaining 1 tablespoon of oil and the rice, and stir fry for another minute. Remove the rice and vegetables from the frying pan.
- Add the ½ teaspoon of oil to the frying pan and heat for 30 seconds.
- Pour the egg into the frying pan, making sure to cover the bottom of the pan. Cook for 1 minute, turn, and cook for 1 minute, or until set. Remove the egg and slice into thin strips.
- Top the rice with the egg strips, and add the chopped nuts and apricots or blueberries. Serve immediately.
Notes
Phase 3 Variation: Once you reach Phase 3, you may add 1 tablespoon of tamari at the same time as you add the rice and replace the blueberries with apricots, if you prefer. Continue as directed.
This recipe appears on page 95 of Recipes for Repair.
Tags: Brown Rice, stir fried, vegetables
