In this healthy vegetarian fried rice recipe, seitan, broccoli and mushrooms are tossed with creamy coconut milk and reduced-sodium soy sauce for a delicious one-bowl dinner. If you don't have leftover cooked rice on hand, be sure to thoroughly cool your rice before adding it to the wok--if it's too warm, it creates too much steam and sticks to the wok. To quickly cool warm rice, spread out on a large baking sheet and refrigerate while you prep the rest of your ingredients, about 15 minutes.

EatingWell Test Kitchen
Source: EatingWell Magazine, May/June 2014

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Ingredients

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Directions

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  • Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces.

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  • Add 1 tablespoon oil to the wok along with scallions, ginger and garlic; cook, stirring, until scallions have softened, about 30 seconds. Add seitan and cook, stirring, for 1 minute. Add broccoli and mushrooms; cook, stirring, until just tender, 2 to 4 minutes. Transfer the contents of the wok to a large plate.

  • Add remaining 1 tablespoon oil to the wok; add rice and stir until hot, 1 to 2 minutes. As you stir, pull the rice from the bottom to the top so it all gets coated with oil and evenly cooked.

  • Return the seitan, vegetables and eggs to the wok; add coconut milk and soy sauce and stir until well combined.

Tips

Seitan is processed wheat gluten that is high in protein and has a meaty texture. It can be found in health-food stores or large supermarkets near the tofu. For our stir-fry recipe, look for unseasoned seitan “strips” or “cubes” rather than flavored seitan.

Give grains a cooldown: To cool grains down quickly, spread them out on a foil-lined baking sheet. The surface area helps speed cooling, while the foil prevents any residual flavors on the pan from seeping in.

Nutrition Facts

337 calories; protein 22.1g 44% DV; carbohydrates 32.9g 11% DV; exchange other carbs 2; dietary fiber 4.6g 18% DV; sugars 2.3g; fat 13.7g 21% DV; saturated fat 3g 15% DV; cholesterol 93mg 31% DV; vitamin a iu 1312.3IU 26% DV; vitamin c 35.7mg 60% DV; folate 51.7mcg 13% DV; calcium 67.2mg 7% DV; iron 2.7mg 15% DV; magnesium 66.5mg 24% DV; potassium 366.6mg 10% DV; sodium 552.4mg 22% DV; thiamin 0.2mg 15% DV.

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Rating: 3 stars
12/26/2016
Healthy version of fried rice. Good if you need to use up leftover mushrooms broccoli and rice. Read More