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

Friday, June 28, 2013

[MC-AllEthnic-Recipes] Yang Chow Fried Rice

* Exported from MasterCook *

Yang Chow Fried Rice

Recipe By :Originally published in Redbook
Serving Size : 6 Preparation Time :0:00
Categories : LowFat (Less than 25%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons canola oil -- divided
4 large eggs -- lightly beaten and divided
1/4 teaspoon freshly ground black pepper -- divided
1 Dash salt
1 3/4 cups thinly sliced green onions -- divided
2 teaspoons grated peeled fresh ginger
2 garlic cloves -- minced
5 cups cooked short-grain rice -- chilled
1/4 cup low-sodium soy sauce
1/2 teaspoon salt
1 package frozen green peas -- (10 ounce) (1 package) thawed
3 tablespoons chopped fresh cilantro

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat.
Add half of eggs; swirl to coat bottom of pan evenly. Sprinkle with 1/8
teaspoon pepper and dash of salt; cook 3 minutes or until egg is done.
Remove egg from pan; thinly slice, and set aside.

Wipe pan clean with a paper towel. Heat remaining 4 teaspoons oil in pan
over medium-high heat. Add 1 cup onions, ginger, and garlic; stir-fry 30
seconds. Add remaining eggs and rice; stir-fry 3 minutes. Stir in half of
egg strips, remaining 3/4 cup onions, remaining 1/8 teaspoon pepper, soy
sauce, 1/2 teaspoon salt, and peas; cook 30 seconds, stirring well to
combine. Top with remaining egg strips and cilantro.

Yield: 6 servings (serving size: about 1 cup)

CALORIES 348 (22% from fat); FAT 8.5g (sat 1.5g,mono 4.1g,poly 2g); IRON
3.9mg; CHOLESTEROL 141mg; CALCIUM 34mg; CARBOHYDRATE 55g; SODIUM 683mg;
PROTEIN 11g; FIBER 4.9g

Here is a vegetarian version of the classic Chinese dish that
traditionally includes shrimp and ham. If you have cooked rice in the
fridge, this meal is ready in minutes; the rice needs to be cold so the
grains won't stick together when stir-fried. Once you've tried this,
you'll make it a habit to cook extra rice to have leftovers to use in this
recipe.

Cuisine:
"Asian"
Source:
"Cooking Light, JANUARY 2005"
S(Formatted by Chupa Babi):
"June 2013"
Yield:
"6 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 318 Calories; 8g Fat (23.7%
calories from fat); 10g Protein; 50g Carbohydrate; 1g Dietary Fiber; 141mg
Cholesterol; 687mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2
Vegetable; 1 Fat.

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