Good morning and Happy Meatless Monday!
Spicy, fun, even a little decadent, Pineapple Fried Rice is the perfect day-before-Valentine’s-Day meal. Â AÂ delicious combination of sweet and savory flavors, soft & chewy textures, made even better through the use of brown (versus white) rice. Â It’s perfect as is, but for a heftier one-dish vegetarian meal, feel free to add some scrambled egg or cubed tofu.
To keep this acceptably low in sodium, you’ll need the lowest-sodium soy sauce you can find. Â I recommend eitherÂ House of TsangÂ Less Sodium Soy SauceÂ (320 mg sodium per tablespoon) orÂ Angostura Lite Soy SauceÂ (330 mg). Â Both are readily sold in supermarkets and available for purchase online fromÂ Healthy Heart Market. Â In a pinch you can also use Bragg Liquid Aminos – which I personally adore, though it’s higher in sodium that the other two products.
Contemplating what to cook for Valentine’s Day?? Â Make Pineapple Fried Rice as part of a “Chinese Take-Out” themed dinner. Â It’s scrumptious with low-sodiumÂ Spicy Sweet-and-Sour Chicken, Kung Pao Chicken, Beef with Pea Pods, and/orÂ Stir Fried Bok Choy (in the Recipe Index!)Â PS: Don’t forget the fortune cookies!
Recipe courtesy ofÂ Vegetarian Times, January/February 2012.
SODIUM CONTENT: Â 170 mg per serving
2 1/4 c. low-sodium vegetable broth, divided
1 c. long-grain brown rice, rinsed well
1 1/4 c. diced fresh pineapple, divided
1 T. low-sodium soy sauce (see recommendations above)
1/2 t. dried red pepper flakes
2 T. sesame oil
1/2 c. diced onion
6 cloves garlic, minced (2 T.)
1 small carrot, peeled & finely diced (1/2 c.)
1/2 c. frozen peas
1/2 c. finely diced red bell pepper
5 scallions, thinly sliced (1/3 c.)
Measure 2 cups of the broth and all of the rice into a saucepan. Place pan over medium heat and bring to a boil. Once boiling, reduce heat to medium-low, cover, and simmer 40 minutes until tender.
Measure 1/2 cup pineapple, remaining 1/4 cup broth, Bragg Liquid Aminos and red pepper flakes into a food processor or blender. Pulse until smooth. Set aside.
Heat oil in a large skillet or saute pan over medium heat. Add the onion and garlic and saute 3 minutes. Add the carrots, peas and red bell pepper and cook, stirring, 2-3 minutes. Add the remaining 3/4 cup pineapple and saute 2-3 minutes. Add the cooked rice to the pan and stir to combine. Saute 2 minutes, then add the blended pineapple mixture. Cook, stirring, 3 minutes, until all of the liquid is absorbed.
Remove from heat. Stir in the scallions and serve immediately.
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