1 cup long grain rice
2 cups water
1/2 t salt
2 T canola oil
Equivalent of 3 eggs
1/2 cup diced cooked chicken or any meat
3/4 cup frozen mixed veggies (carrots, peas, corn) thawed
2 green onions, cut into 1/4 ince lengths
2 T soy sauce
1/2 t sesame oil
1/4 cup flax seed, toasted
Rinse rice well in a sieve under cold running water. In a medium saucepan, bring water and salt to a boil, add rice, bring to a boil again, stirring with a fork. Reduce heat, cover, simmer slowly 20 minutes. Remove lid, allow steam to escape. Fluff rice with a fork. Cool, cover and place in refrigerator overnight.
In a large non-stick skillet, over medium heat, heat canola oil. Add egg and fry until half cooked. Add rice, breaking up any lumps, stirring quickly to coat the rice.
Reduce heat to medium low; add ham, vegetables and green onions.
Cook, turning rice mixture gently but frequently, about 4 minutes.
Add soy sauce, sesame oil and flax seed. Reduce heat to low, cover and cook 3 minutes.
*To toast flax seed, spread flax seeds in small metal pan. Bake at 180°C (350°F) for 3 to 5 minutes. Stir while toasting.
Yield: 6 servings.
Serving Size: 1 cup
Single Serving Nutrient Values
Calories 266
Protein 10.9
Carbohydrate 32.7
Fibre 2.7 g
Fat 10.3 g
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~jules
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Flax Fried Rice
