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Healthy Recipes: Flax Seed Rice

by Health News

Healthy Recipes: Flax Seed RiceThe whole family, kids included, will enjoy this nutritious, delicious rice recipe with a lean meat and/or steamed vegetables.

Ingredients

  • 1 cup long grain rice
  • 2 cups water
  • 1/2 teaspoon salt
  •  2 tablespoons canola oil
  •  3 eggs beaten well (or use egg subtitute or double the whites and no yolks for lower fat version)
  • 3/4 cup frozen mixed vegetables (carrots, peas, corn), thawed
  • 2 green onions cut into 1/4 inch lengths
  • 2 tablespoons soy sauce
  • 1/2 teaspoon sesame oil
  • 1/4 cup flax seeds, toasted*

Makes 6 servings.

*To toast flax seeds, spread them in small metal pan. Bake at 350 degrees F for 3-5 minutes. Stir while toasting.)

Serves 6

Directions

Rinse rice well in a sieve under cold running water. In a medium saucepan, bring water and salt to a boil, add rice, bring to a boil again, stirring with a fork. Reduce heat, cover. Simmer slowly 20 minutes. Remove lid, allowing steam to escape. Fluff rice with a fork. Cool, cover and place in a refrigerator overnight.

In a large non-stick skillet, over medium heat, heat canola oil. Add eggs and fry until half cooked. Add rice, breaking up any lumps, stirring quickly to coat the rice. Reduce heat to medium low; add veggies and green onions. Cook,, turning rice mixture gently but frequently, about 4 minutes. Add soy sauce, sesame oil and flax seeds. Reduce heat to low, cover and cook 3 minutes.

Nutritional Information

  • Calories                                260
  • Calories from Fat              107
  • Total Fat                               12g
  • Saturated Fat                     2g
  • Mono Fat                            5g
  • Poly Fat                                4g
  • Cholesterol                         107mg
  • Sodium                                 586mg
  • Total Carbs                          31g
  • Dietary Fiber                      4g
  • Protein                                 8g

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