BROWN FRIED RICE
The Essential Diabetes Cookbook
by Antony Thompson
There's something particularly naughty-but-nice about fried rice, and it is the perfect dish for using up leftovers. Ingredients can be varied to cater for personal taste or according to availability, but here is my suggestion. This is wonderful served alongside salad greens.
• 2 cups minute brown rice
• 2 teaspoons sesame oil
• 3½ oz shell-off shrimp, raw
• 1 tablespoon sunflower oil
• 2 eggs, beaten
• 1 garlic clove, finely chopped
• 1 hot chile, seeded and finely chopped
• 3½ oz cooked chicken, shredded
• 3½ oz green beans, cut into 1/2 in pieces, blanched briefly in boiling water
• 3½ oz cooked cabbage or bok choy, shredded
• 1 carrot, cut into 1/2 in dice, blanched briefly in boiling water
• 3 scallions, sliced
• 1/4 teaspoon chili powder
• 2 teaspoons soy sauce
• 1 chicken bouillon cube
• 1 small can of Alaskan crabmeat, drained
chile, scallions, and cucumber batons
1. Prepare the rice according to the instructions on the package. Set aside.
2. Heat the sesame oil in a wok over high heat and cook the shrimp for 1 minute on each side. Remove and set aside.
3. Add the sunflower oil to the wok then cook the beaten eggs along with the garlic and fresh chile, breaking up the egg mixture with a wooden spoon. Remove and set aside.
4. Add the rice to the wok and cook until starting to crisp. Add the chicken, beans, cabbage, carrot, and scallions and toss to mix well. Mix in the shrimp and eggs, along with the chili powder, soy sauce, and bouillon cube, and heat through briefly.
5. Arrange on individual warmed plates and scatter with crabmeat. Serve with fresh chile, scallions, and cucumber batons.
Amount per portion: Energy 346 cals, Protein 24.6g, Fat 12.5g, Saturated fat 1.9g, Carbohydrate 35.8g, Total sugars 3.6g, Fiber 4.4g, Salt 1.81g, Sodium 714mg