Healthy Recipe of the Week

Do you have leftover brown rice from an Asian restaurant ?

Oftentimes, the rice will be dry, firm, and unsticky the next day…

A perfect starter for a fried rice stir-fry adventure!

Tex Mex Fried Rice

Ingredients

• 2 tablespoons + 1 tablespoon Extra Virgin Olive Oil
• 3 Garlic Cloves (minced)
• 2 tablespoons Tomato Paste
• 2 teaspoons Chili Powder
• 1/4 teaspoon Freshly Ground Black Pepper
• 1/2 pound Ground Chicken Breast
• 3 tablespoons Soy Sauce (reduced sodium)
• 1 White Onion (diced)
• 1 Bell Pepper (any color) (diced)
• 1 1/2 Corn Kernels (fresh OR thawed from frozen)
• 2 cups Cold Cooked Brown Rice
• 1/2 cup Cilantro Sprigs
• 1 Avocado (sliced)
• 1 Lime (cut into wedges)

Directions

In a large non-stick pan over medium-high heat, heat two (2) tablespoons olive oil until shimmering. Sauté the garlic, tomato paste, chili powder, and black pepper for one (1) minute. Add the chicken and sauté until broken up and cooked through (3 – 5 minutes). Season with the soy sauce. Remove from the pan.

Add the remaining one (1) tablespoon of olive oil to the pan. Sauté the onion, bell pepper, and corn until tender-crisp (2 – 3 minutes).  Add the brown rice and stir-fry until hot (about 1 minute). Remove from the heat.

Set aside a few cilantro sprigs and mince the remaining. Toss the chicken and minced cilantro with the rice mixture. Top with the cilantro sprigs. Serve with sliced avocado and lime wedges. 

Yields: 4 servings

Nutritional Information

Per Serving (1 1/2 cups): 420 Calories. 18g Total Fat. 3g Saturated Fat. 48g Carbohydrates. 7g Fiber. 5g Total Sugar. 0g Added Sugar. 20g Protein. 510mg Sodium.

Reference

Chef Kate. (2023 March). The health cook: The rice is right. Nutrition Action. P. 14.