Servings:
|
about
scaling
|
Cook Time: |
varies |
Prep Time: |
30 minutes |
Cook Method: |
varies |
Cook Temp: |
varies |
| |
| |
.................................................................................
This recipe is a great way to use leftover brown rice. Recipe may be frozen and may be halved.
Optional Choices
1 lb. salmon fillet, or 1 lb. Inspirations
Angus Beef Tri-Tip Sirloin Steak
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
Base Recipe
3 eggs
11/2 tsp. mirin (sweet rice wine, located in the International aisle)
21/2 T bsp. low-sodium soy sauce, divided
2 tsp. vegetable oil
1 bunch scallions, thinly sliced
1/2 cup julienne-cut carrots
1 cup frozen peas, thawed
1 (8-oz.) pkg. sliced mushrooms
3 cups cooked brown rice, at room temperature or chilled
1. Optional: Prepare salmon or beef. To prepare salmon, preheat oven to 400°F. Line a baking sheet with parchment paper or spray with vegetable cooking spray. Season salmon with salt and pepper and place on prepared sheet. Bake at 400°F for 12 to 15 minutes, or until fish is cooked. Flake into small pieces, leaving skin in pan. Set aside. To prepare beef, preheat broiler. Season steak with salt and pepper and broil for 8 to 10 minutes, turning once halfway through. Allow meat to rest for 5 minutes, then slice thinly and set aside.
2. While fish or meat cooks, make seasoned omelet strips. Preheat a nonstick skillet over medium-high heat and coat with vegetable cooking spray. In a medium bowl, lightly beat eggs with mirin and 11/2 tsp. of the soy sauce. Pour mixture into hot skillet, using a spatula to lift edges of omelet as they set and move runny mixture from on top of omelet to underneath it. When only a small amount of liquid remains on top of omelet, flip it over to finish cooking. Remove omelet to a plate and set aside.
3. Wipe skillet clean, then heat vegetable oil over high heat. Add scallions and carrots and cook, stirring, for 30 seconds, then add peas and mushrooms and stir for 1 minute.
4. Add cooked rice, sprinkle with remaining 2 Tbsp. soy sauce, and cook, stirring until mixture is heated through, about 3 to 5 minutes. Cut reserved omelet into thin strips, add to rice, and stir in to combine.
5. If using salmon or beef, add to mixture, toss, and heat over medium heat until all ingredients are heated through, about 2 to 3 minutes. Serve immediately.
Notes:
Nutritional value is based on the vegetarian version of this recipe.
Recipe courtesy of Hannaford fresh Magazine March/April 09.
Nutrition Facts |
|
Serving Size
(348g
)
|
|
Servings Per Container
4
|
| Amount Per Serving |
| Calories 307 |
Calories from Fat 66 |
| |
% Daily Value * |
| Total Fat 7.4g |
12% |
| Saturated Fat 2g |
9% |
| Trans Fat 0g |
|
| Cholesterol 161mg |
54% |
| Sodium 438mg |
18% |
| Total Carbohydrate 48g |
16% |
| Dietary Fiber 7g |
28% |
| Sugars 5g |
|
| Protein 13g |
|
| Vitamin A 83% |
Vitamin C 22% |
| Calcium 8% |
Iron 16% |
| * Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
| |
Calories |
2,000 |
2,500 |
| Total Fat |
Less Than |
65g |
80g |
| Saturated Fat |
Less Than |
20g |
25g |
| Cholesterol |
Less Than |
300mg |
300mg |
| Sodium |
Less Than |
2,400mg |
2,400mg |
| Total Carbohydrate |
Less Than |
300g |
375g |
| Dietary Fiber |
Less Than |
25g |
30g |
|
| Calories per gram: |
| Fat 9 - Carbohydrate 4 - Protein 4 |
back to top
|
|
3 ea |
Egg |
|
1 1/2 tsp |
Wine, mirin, INTL |
|
2 1/2 Tbs |
Low sodium soy sauce |
|
2 tsp |
Vegetable oil |
|
10 ea |
Medium scallions, trimmed and thinly sliced |
|
1/2 cup |
Fresh carrots, pared and julienne cut |
|
1 cup |
Frozen green peas, thawed |
|
8 oz |
Fresh sliced mushrooms |
|
3 cup |
Cooked brown rice |
|
