📂 Rice & Pasta
#Rice Dishes
#Vegan
#Dairy-Free
#Asian Cuisine
Oriental Wok-Style Brown Rice with Vegetables
🍚 Enjoy all the Asian flavor without the excess. Brown rice stir-fried in a wok with crunchy vegetables and a touch of soy and sesame.
🛒 Ingredients
- 7 oz Brown rice
- 1 Carrot
- 1 Red bell pepper
- 1 Zucchini
- 3.5 oz Green beans
- 1 fl oz Soy sauce
- Sesame oil
🍚 Wok Rice: The Art of the Perfect Stir-Fry
Fried rice is a pillar of Asian cuisine, but the restaurant version is often loaded with refined oils and MSG. To achieve the ultimate fitness version at home, we apply the wok technique (very high heat and constant movement) using previously cooked and cooled brown rice, along with a mountain of fresh julienned vegetables.
🥢 Why it is exceptionally healthy
- Resistant Starch: The trick to good fried rice is using day-old rice. As it cools in the fridge, the starch changes its structure, lowering its glycemic index and acting as a beneficial fiber for the gut.
- Al Dente Vegetables: Quick stir-frying at high temperatures sears the vegetables, preserving their internal juices and preventing the massive loss of water-soluble vitamins.
- Controlled Sodium: By using low-sodium soy sauce and aromatic spices like ginger, we prevent fluid retention.
📝 Step-by-Step Preparation
- Grain Preparation: Cook 7 oz (200g) of brown rice according to package instructions. Drain it, rinse it with cold water, and let it rest in the fridge for at least 4 hours (ideally overnight).
- The Uniform Cut: Cut into thin strips (julienne) 1 carrot (3.5 oz / 100g), 1 red bell pepper (3.5 oz / 100g), 1 small zucchini (5.3 oz / 150g), and 3.5 oz (100g) of fine green beans or snow peas.
- The Oriental Aroma: In a small bowl, mix 1 fl oz (30ml) of low-sodium soy sauce, 1 teaspoon of toasted sesame oil, and 1 teaspoon of grated fresh ginger.
- The Smoking Skillet: Put your wok or a very large skillet on maximum heat. When it is very hot, add 1 tbsp (15ml) of EVOO. Stir-fry the carrot and green beans first for 2 minutes. Add the pepper and zucchini, and sauté for 2 more minutes. They should be very crunchy.
- The Grilled Grain: Add the cold, loose brown rice to the wok. Sauté everything together, stirring constantly from the bottom so the rice toasts slightly and doesn't stick.
- The Glaze: Pour the sauce you prepared over the rice and vegetables. Stir vigorously for 1 minute so everything is coated with color and flavor. Serve hot, garnished with sesame seeds and chopped chives.
