MU Extension    ●    University MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Missouri S&T     ●    St. Louis

MissouriFamilies.org - Food and Fitness

 

Asparagus Fried Rice

Jami Nolen, Nutrition Program Associate

March 4, 2012

 

As we transition into spring, a new selection of fresh veggies is upon us and asparagus is one of the firsts of the season. Here is a recipe that will have you hanging up your takeout menu!

 

Yield

2 servings

 

Ingredients

  • 1 cup instant brown rice
  • 1 cup reduced sodium chicken broth
  • 2 eggs, lightly beaten
  • 2 teaspoons olive oil
  • 6 ounces asparagus spears, trimmed and cut into 1-inch pieces (about 1/2 bunch)
  • 1 medium red bell pepper, thinly sliced into 1-inch pieces
  • 4 scallions, cut into 1-inch pieces
  • 1/4 cup minced carrots
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 4 teaspoons reduced sodium soy sauce
  • 2 tablespoons rice vinegar
  • 1 teaspoon toasted sesame oil
  • 1/4 teaspoon garlic chili paste

 

Preparation

  1. Combine rice and broth in a small saucepan. Bring to a boil over high heat. Cover, reduce heat and simmer until the liquid is absorbed, 12 to 14 minutes. Spread the rice out on a large plate and let stand for 5 minutes.
  2. While the rice is cooling, coat a large nonstick wok or skillet with cooking spray and place over medium heat. Pour in eggs and cook, stirring gently, until just set, 30 seconds to 1 minute. Transfer to a small bowl.
  3. Heat olive oil in the pan over medium-high heat; add asparagus and cook, stirring, for 2 minutes. Add bell pepper, carrots, scallions, garlic and ginger; cook, stirring, until the vegetables are just tender, about 2 minutes. Add the cooked rice, soy sauce and vinegar to the pan; cook until the liquid is absorbed, 30 seconds to 1 minute. Fold in the cooked eggs. Remove from the heat; stir in sesame oil and sweet chili paste.

 

Nutrition Information

(Amount per serving)
Calories: 364
Fat: 14 g (2 g sat, 6 g mono)
Cholesterol: 212 mg
Carbohydrates: 46 g
Protein: 14 g
Fiber: 6 g
Sodium: 675 mg
Potassium: 444 mg

 

Back to recipes index

 

Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


University of Missouri logo links to http://extension.missouri.edu

Site Administrator:
mofamweb@missouri.edu
Copyright  ADA  Equal Opportunity


MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri

Last update: Wednesday, March 07, 2012