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Tropical Pastries
Island cuisine is a mixture of recipes from all the major island regions, including Hawaii, Cuba, the Caribbean and Jamaica.
Vegetable Fried Rice
Yield: Makes 4 side-dish servings
Fried rice comes alive with a vibrant mix of broccoli, red pepper and carrot. The vegetables also boost the amount of vitamins and minerals in this traditional Chinese favorite.
Ingredients:
1
teaspoon vegetable oil
1-1/2
cups small broccoli florets
1/2
cup chopped red bell pepper
2
cups chilled cooked white rice
1
tablespoon reduced-sodium soy sauce
1/2
cup shredded carrot
Preparation:
1.
Heat oil in large nonstick skillet over medium heat. Add broccoli and bell pepper; stir-fry 3 minutes or until crisp-tender.
2.
Add rice and soy sauce; stir-fry 2 minutes. Add carrot; heat through.
Cook's Tip
Don't throw away those broccoli stems after removing the florets for this recipe. Instead, peel the stems with a vegetable peeler, cut them crosswise into thin slices and steam until crisp-tender.
Nutritional Information:
| Serving Size: | |
| Fiber | 5 g |
| Carbohydrate | 40 g |
| Saturated Fat | <1 g |
| Total Fat | 2 g |
| Calories from Fat | 8 % |
| Calories | 193 |
| Protein | 5 g |
| Sodium | 278 mg |
Dietary Exchange:
| Vegetable | 2 |
| Starch | 2 |
This recipe appears in:
Chinese
