Fried Rice With Cauliflower and Egg

The Washington Post, July 23, 2008

• • Cuisine: Asian
• • Course: Main Course
• • Features: Fast, Healthy

Summary:

This preparation uses half the amount of rice typically called for in fried-rice recipes. The cauliflower and red bell pepper may be replaced by mushrooms, broccoli, summer squash or zucchini, but in that case the stir-fry time might need to be adjusted.
This stir-fry is best accomplished in a wok, but you can also do it in a large nonstick saute pan; it will take a little longer and won't go as smoothly.

1 serving

Ingredients:

• • 1 tablespoon vegetable or peanut oil
• • 1 medium clove garlic, cut into thin slices
• • 1 1-inch piece ginger root, peeled and coarsely chopped
• • 2 scallions, white and light-green parts, cut crosswise into 1/2-inch slices
• • 1 cup cold, cooked brown or white rice
• • 1 cup cauliflower florets, cut into small pieces
• • 1/2 medium red bell pepper, stemmed and seeded, then cut into 1/2-inch dice (about 1/2 cup)
• • 1 large egg
• • 1 teaspoon low-sodium soy sauce
• • Freshly ground black pepper

Directions:

Heat a 14-inch, flat-bottomed wok over high heat for several minutes, until a bead of water dropped in vaporizes within a couple of seconds.

Swirl in the oil to coat the sides and bottom, then add the garlic, ginger and scallions, and use a heat-proof spatula to stir-fry for about 20 seconds.
Add the rice, breaking it up with your fingers as you toss it into the wok. Use the spatula to keep the rice moving for 2 to 3 minutes, scooping and tossing and pressing the rice against the bottom and sides of the wok to sear it.

Add the cauliflower and red bell pepper; stir-fry for 2 to 3 minutes or until they slightly soften.

Make a well in the mixture to expose the bottom of the wok. Break the egg into a small bowl, then pour into the center of the wok; immediately break it up with the spatula, then stir-fry to incorporate it throughout the rice and vegetables. Cook for about a minute or until the egg is almost cooked through (but still a little wet). Add the soy sauce and pepper to taste; stir-fry for 30 seconds or so. Serve immediately.

Recipe Source:

From Food editor Joe Yonan; loosely based on a recipe in "The Breath of a Wok," by Grace Young (Simon & Schuster, 2004).

478 calories, 21g fat, 3g saturated fat, 212mg cholesterol, 310mg sodium, 61g carbohydrates, 9g dietary fiber, n/a sugar, 15g protein.