Here is a lively rice dish that has a lot of crunch. Serve it for lunch or dinner with lentils or a protein.
- 3 cups cooked brown rice
- Spray vegetable oil
- 2 cloves minced garlic
- 1 cup chopped green onion
- 1 cup shredded cabbage
- 1 cup corn kernels
Spicy Tomato Sauce:
- 1 8-ounce can tomato sauce, no salt
- 1/2 tsp cumin
- 1/2 tsp coriander
- 1 tsp red chile powder
- Pinch of salt, black pepper to taste
- 1 tsp lemon juice
Cook the brown rice according to package instructions.
Spray a large nonstick pan with vegetable oil cooking spray. Sauté the garlic, green onion, cabbage, and corn together for a minute. Cover with a lid and allow to steam for 2 more minutes. Toss in the rice.
Serve hot with spicy tomato sauce. To make this sauce, simmer all items together for 10 minutes on low heat.
Serves 6-8. Each 1/2 cup serving: 117 calories, 1g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 15mg sodium, 25g carbohydrate, 3g fiber, 4g sugars, 3g protein.
PDF Handout: Vegetable Fried Rice Handout
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.