Real African Dishes: [MC-AllEthnic-Recipes] Caribbean Fried Rice

Saturday, June 26, 2010

[MC-AllEthnic-Recipes] Caribbean Fried Rice - 4 pts

* Exported from MasterCook *

Caribbean Fried Rice

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowFat (Less than 20%)
Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 tablespoons Spanish olive oil -- to 2 tablespoons
2 garlic clove -- minced
2 teaspoons minced ginger
3 scallions -- minced
1/2 Scotch bonnet chili -- or 1 jalapeno chili, seeded and minced (for a spicier dish, leave the seeds in)
1/2 green bell pepper -- cut into 1/4-inch dice
1/2 red bell pepper -- cut into 1/4-inch dice
1 carrot -- cut into 1/4-inch dice
1 celery stalk -- cut into 1/4-inch dice
1/4 cup snow pea pod, fresh -- strings removed
3 cups cooked white rice -- preferably Uncle Ben's
1/2 cup cooked black beans -- optional
1/2 cup cooked corn kernels -- optional
1 cup mung bean sprouts
1 tablespoon capers -- drained
2 tablespoons soy sauce -- or to taste

Just before serving, heat a wok or large non-stick frying pan over a high
flame. Swirl in the oil. Add the minced garlic, ginger, scallions, and
chili. Stir-fry these ingredients for 15 seconds, or until fragrant but
not brown.

Add peppers, carrot, celery, and snow peas and fry for 1 to 2 minutes, or
until crispy-tender. Stir in the rice, beans and corn (if using), bean
sprouts, and capers and stir-fry for 2 minutes, or until the ingredients
are thoroughly heated. Stir in soy sauce to taste and serve.

Serves 6 as a side-dish, 4 as a main course.

AuthorNote: Fried rice turns up at a surprising number of Cuban
restaurants. The reason is simple, explains Sonia Zoldivar, owner of
Miami's celebrated Victor's Cafe: Cuba had a large influx of Chinese
railroad workers at the end of the nineteenth century. The following
recipe uses Victor's version as a starting point.

Cuisine:
"Caribbean"
Source:
"High-Flavor, Low-Fat Vegetarian Cooking by Steven Raichlen, 1995."
S(Formatted by Chupa Babi):
"June 2010"
Yield:
"6 side-dishes"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 206 Calories; 4g Fat (16.8%
calories from fat); 6g Protein; 38g Carbohydrate; 3g Dietary Fiber; 0mg
Cholesterol; 372mg Sodium. Exchanges: 2 Grain(Starch); 0 Lean Meat; 1
Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 2873 0 0 0