Fried Rice with Vegetables

Only 1 tablespoon of oil is used in this tasty and heart-healthy rice dish.

Ingredients:

1 Tbsp. vegetable oil
1/2 medium onion, chopped
2 cloves garlic, minced
2 cups long-grain white rice
4 cups hot water
1/2 tsp. salt
1/2 cup fresh or frozen corn, peas, carrots, or peppers (optional)

Directions:

In medium pan, heat oil and saute onion, garlic, and rice. Add hot water and salt. Bring to a full boil. Cover and simmer for 15 minutes without stirring. If desired, add vegetables, cover, and cook for an additional 5 minutes.

Uncover, give rice a full turn and cover again. Turn heat off.

Let stand 15 minutes before serving.

Yield: 6 servings

Serving size: 1/2 cup

Each serving provides (without optional vegetables):
Calories: 270
Total fat: 3 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 183 mg
Calcium: 28 mg
Iron: 2 mg

By NHLBI

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By Trish (Guest Post)

April 10, 20060 found this helpful

So, what about us dummies that do not really know about a recipe that calls for rice of any kind--why can't you tell us if this rice needs to be cooked before adding it to the recipe? Also, being diabetic but not overweight, I could care less about the calories-I need to count carbs. Thanks for any feedback--

Editor's Note Any kind of whole grained white rice will work for this recipe. The rice cooks in the water you add so don't cook it ahead of time. I wouldn't use Minute rice for this one. Uncle Ben's would work fine but it's much cheaper to just buy white rice by the pound or larger bags. The rice is a carb.

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