Flax Fried Rice
Excellent as a light meal or a side dish… and kids like it!
| 250 ml | long grain rice | 1 cup |
| 500 ml | water | 2 cups |
| 2 ml | salt | ½ tsp |
| 25 ml | canola oil | 2 tbsp |
| 3 | eggs, beaten well | 3 |
| 125 ml | diced cooked ham or any meat | ½ cup |
| 175 ml | frozen mixed vegetables (carrots, peas, corn), thawed | 3/4 cup |
| 2 | green onions, cut into 6 mm (1/4 inch) lengths | 2 |
| 25 ml | soy sauce | 2 tbsp |
| 2 ml | sesame oil | ½ tsp |
| 50 ml | flax seed, toasted* | 1/4 cup |
- Rinse rice well in a sieve under cold running water. In a medium saucepan, bring water and salt to a boil, add rice, bring to a boil again, stirring with a fork. Reduce heat, cover, simmer slowly 20 minutes. Remove lid, allow steam to escape. Fluff rice with a fork. Cool, cover and place in refrigerator overnight.
- In a large non-stick skillet, over medium heat, heat canola oil.
- Add egg and fry until half cooked.
- Add rice, breaking up any lumps, stirring quickly to coat the rice.
- Reduce heat to medium low; add ham, vegetables and green onions.
- Cook, turning rice mixture gently but frequently, about 4 minutes.
- Add soy sauce, sesame oil and flax seed. Reduce heat to low, cover and cook 3 minutes.
*To toast flax seed, spread flax seeds in small metal pan. Bake at 180°C (350°F) for 3 to 5 minutes. Stir while toasting.
Yield: 6 servings.
Serving Size: 250 mL (1 cup)
Single Serving Nutrient Values
| Calories | 266 | Sodium | 650 mg |
| Protein | 10.9 g | Potassium | 259 mg |
| Carbohydrate | 32.7 g | Folate | 44 mg |
| Fibre | 2.7 g | ||
| Fat | 10.3 g | ||
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