Good Lifestyle

The name says everything: one of the most nutritionally doubtful staples (white rice) combined with the most treated technique (frying). Calorie accounts are predictable stratospheric; even a small spoon used as a base for ajumped up Curber about about 500 calories. More importantly, it contains little to no real nutrition. Our recipe turnsfried rice On his head, relying on a ton of fresh vegetables, considerably less rice and a little oil to shout.

Nutrition:390 calories, 10 g of grease (2.5 g saturated), 720 mg of sodium

Serves 4

You will need

1 tablespoon peanut oil or vegetables
4 oments, glutes, chopped greens and white (omtic greens are better used for filling at the end, while whites should be used as onions, to build a flavor from the beginning.)
1 tablespoon of grated fresh ginger
2 clove garlic, minced
1 zucchini squash, dice cut
2 carrots, dice cut
2 cups of mordanted broccoli foil
2 cups of fungi (preferably Chiitake), stems removed, slices
1/2 lbs boneless and skinless chicken thighs cut into thin cut pieces
4 cups of cooked brown rice
2 tablespoons of low soy soybeans
2 eggs, slightly beaten

How to do it

1. In a wok or a large nonstick skillet, heat the oil over medium-high heat.
2. When the oil is slightly smoking, add the egg whites, ginger and garlic, and cook for 30 to 45 seconds.
3. Add the zucchini, carrots, broccoli and mushrooms and cook for 4 to 5 minutes, using a spatula to stir the vegetables.
4. Add the chicken and continue cooking for 2 to 3 minutes, until the pieces are no longer pink.
5. Stir in rice and soy sauce and cook for another 5 minutes, allowing rice to become crisp on the bottom.
6. Create an empty space in the middle of the pan and add the eggs.
7. Use a spoon or spatula to quickly blur the eggs until it is clear and mellow, then mix them in the rest of the ingredients.
8. Serve Garnished with the Scalin Greens.

Eat

You might not find it at yourlocal Chinese sealBut the fried rice really well made contains grains with a slightly crispy and caramelized exterior, which reinforces the flavor and the texture of the flat immensely.

To achieve this coveted crunch, you will need to increase heat at high during the last moments of cooking. Do not stir the pan, simply leave the rice sitting up to 2 minutes because the heat of the pan makes its magic.