The Lighter Side of Fried Rice

By, Mark Wine CSCS; NASM PT, PES, CES
Author of 2, 4, 6, 8, 10, 12 Pack Abs

Directions

1 cup medium grain brown rice, faro,lighter-fried-rice
2 cups water
1 tbsp smart heart light butter
1. Combine all in a heavy sauce pot, cover, bring to boil; reduce heat, simmer = 35-45min until cooked through, reserve to the side
1 egg white
½ cup egg beaters
2. Combine white and beaters and whisk, heat in separate sauté pan, do not stir
3. Allow the egg to firm up on the bottom and half way through, then flip the egg like a pancake and finish cooking this side; set aside, then slice into thin strips 1 inch long
2 tbsp peanut oil
½ cup minced carrot
½ cup minced red bell pepper
4. Heat oil over high heat in wok, then add veggies and stir until softened = 2-3 minutes
6 green onions, chopped
½ can water chestnuts sliced thin
2 garlic cloves minced
1 tsp fresh minced ginger
Pinch red pepper flakes
5. Add scallions, chestnuts, garlic, ginger, red pepper flakes and combine = 1 min
2 tbsp low-sodium soy sauce
1 tsp toasted sesame oil
6. Add the oil, sauce, cooked rice, diced chicken and combine; stir constantly = 1-2min
8 oz can no-salt sweet peas
7. Stir in the peas and eggs (meat too if adding) until warmed throughout and serve; serve with sweet & sour sauce on the side for added flavor

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