Seven-Ingredient Fried Rice

Title: SEVEN-INGREDIENT FRIED RICE

Categories: Rice

Yield: 4 Servings

MMMMM--SAUCE--

3 tb Low-sodium soy sauce

2 tb Water

2 tb Rice vinegar

1 tb Oyster sauce

1 tb Ketchup

1 ts Sugar

1 ea Clove garlic, crushed

2 tb Oil

MMMMM--RICE DISH--

1 ea Small yellow onion

1 1/2 c Celery, cut on the diagonal

1 c Carrots, cut on the diagonal

1 c Cooked, cubed meat, any

1/2 c Red or green pepper, diced

3 c Cooked, cooled rice

1 c Sugar snap peas or snow peas

Rice should be preferably a day old. Remove stems from peas. Meat

can be

lean chicken, turkey or pork.

Combine all the ingredients for the sauce in a 2-cup mixing bowl.

Stir vigorously with a fork until the sugar has dissolved. Place near the

stove where it will be handy.

Assemble the remaining ingredients near the stove in individual

piles or dishes. Precook the carrots 1 minute in a microwave oven on high

100 percent

minutes to tenderize them.

Place the oil in a wok or large skillet, Set over high heat and allow oil

to become quite hot. Add the onions first, stirring occasionally

until

they begin to caramelize and turn brown around the edges. Add the

celery

and stir 2 minutes longer. Add the carrots, meat and bell pepper

and cook 2 minutes longer, stirring constantly.

Add the rice all at once, stirring quickly to mix all ingredients.

(Some

rice may begin to stick to the sides of the wok or skillet, but

continue

stirring.) Add the peas and pour in sauce mixture. Stir until

mixture is

evenly colored with the sauce. Remove from heat and serve

immediately.

Test kitchen notes: The choice of ingredients is up to the cook. If

desired, substitute bulb fennel or green onions for celery; peeled,

deveined and cooked shrimp or lump crab meat for the meat; or English

peas for snow peas. Remember to use low-fat ingredients to keep the

calories from fat below 30 percent.

419 calories,

12.8 grams fat,

61.8 grams

715 milligrams sodium, no cholesterol. EACH SERVING :

27.4 PERCENT CALORIES FROM FAT.

MMMMM