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DEL.ICIO.USFried Rice With Cauliflower and Egg
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This single serving is loosely based on a recipe in “The Breath of a Wok” by Grace Young (Simon & Schuster ). It calls for a very hot skillet, so use a heatproof spatula. The cauliflower and red bell pepper may be replaced by mushrooms, broccoli, summer squash or zucchini, but in that case the stir-fry time might need to be adjusted.
-- Jeanne Besser
Hands on time: 25 minutes Total time: 25 minutes Serves: 1
Ingredients:
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1 tablespoon vegetable or peanut oil
1 medium garlic clove, thinly sliced
1 (1 inch) piece fresh ginger, coarsely chopped
2 green onions, white and light-green parts, cut into 1/2-inch pieces
1 cup cold, cooked brown or white rice, broken into small clumps
1 cup cauliflower florets, cut into small pieces
1/2 red bell pepper, cut into 1/2 inch dice
1 large egg
1 teaspoon reduced-sodium soy sauce
Freshly ground black pepper
Instructions:
Heat a large, flat-bottomed wok or skillet, for 1 to 2 minutes, or until a bead of water dropped in vaporizes within a couple of seconds.
Swirl in the oil to coat the sides and bottom, then add the garlic, ginger and green onions and sauté for 20 seconds.
Add the rice, breaking it up with a spatula or your hands before adding. Sauté the rice for 2 to 3 minutes, scooping and tossing and pressing the rice against the bottom and sides of the wok to sear it. Add the cauliflower and red bell pepper; stir-fry for 2 to 3 minutes or until they slightly soften.
Make a well in the mixture to expose the bottom of the wok. Break the egg into a small bowl, then pour into the center of the wok. Immediately break it up with the spatula, then stir-fry to incorporate it throughout the rice and vegetables. Cook for about a minute or until the egg is almost cooked through (but still a little wet). Add the soy sauce and pepper to taste; sauté for 30 seconds.
Swirl in the oil to coat the sides and bottom, then add the garlic, ginger and green onions and sauté for 20 seconds.
Add the rice, breaking it up with a spatula or your hands before adding. Sauté the rice for 2 to 3 minutes, scooping and tossing and pressing the rice against the bottom and sides of the wok to sear it. Add the cauliflower and red bell pepper; stir-fry for 2 to 3 minutes or until they slightly soften.
Make a well in the mixture to expose the bottom of the wok. Break the egg into a small bowl, then pour into the center of the wok. Immediately break it up with the spatula, then stir-fry to incorporate it throughout the rice and vegetables. Cook for about a minute or until the egg is almost cooked through (but still a little wet). Add the soy sauce and pepper to taste; sauté for 30 seconds.
Nutrition:
Per serving: 476 calories (percent of calories from fat, 38), 14 grams protein, 60 grams carbohydrates, 8 grams fiber, 21 grams fat (3 grams saturated), 212 milligrams cholesterol, 309 milligrams sodium.
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