email this pageSo I did, focusing on the naturally healthful essence of true Chinese cooking—heavy on the vegetables and light on the protein, low in animal fats, sauced with a gentle hand, and nearly always accompanied by steamed rice. Properly prepared authentic Chinese food is actually one of the world’s most heart-healthy cuisines. And you can prepare it in the blink of a stir-fry. Here are a few tips:
- Forget the wok. A heavy 12-inch skillet delivers the best results with a minimum of oil.
- Accentuate the positive. Turn Beef with Broccoli into Broccoli with Beef.
- Serve rice alongside rather than beneath the main dish, and opt for brown rice.
- For the ultimate fake-out, serve your healthful dishes in Chinese take-out containers, pass the chopsticks, and don’t forget the fortune cookies. Message? “You will enjoy a long healthy life and Chinese food too.”
Enlightened Fried Rice
Photography:Mark Boughton; Styling: Teresa Blackburn
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Think “healthy fried rice” is an oxymoron? Try this. Nutrient-rich brown rice; sweet, briny shrimp; crunchy bean sprouts; soft bits of egg; and the freshness of ginger, green onions, and more, all stir-fried in a minimum of oil.
Ingredients
Ingredients
2 tablespoons oyster sauce
1 tablespoon reduced-sodium soy sauce
½ teaspoon sugar
2 teaspoons toasted sesame oil, divided
2 eggs, lightly beaten with 2 teaspoons water
¾ pound medium shrimp, peeled and deveined, tails removed
2 tablespoons canola oil
¾ cup minced onion
1 tablespoon minced peeled fresh ginger
½ teaspoon minced garlic
½ cup minced green onions, divided
2 cups cooked brown basmati rice, cooled
1 cup bean sprouts
3/4 cup snow peas
Instructions
1 tablespoon reduced-sodium soy sauce
½ teaspoon sugar
2 teaspoons toasted sesame oil, divided
2 eggs, lightly beaten with 2 teaspoons water
¾ pound medium shrimp, peeled and deveined, tails removed
2 tablespoons canola oil
¾ cup minced onion
1 tablespoon minced peeled fresh ginger
½ teaspoon minced garlic
½ cup minced green onions, divided
2 cups cooked brown basmati rice, cooled
1 cup bean sprouts
3/4 cup snow peas
1. Combine oyster sauce, soy sauce and sugar in a small bowl.
2. Heat a heavy 12-inch skillet over medium-high heat. Add 1 teaspoon sesame oil and eggs. Cook until eggs are softly scrambled. Remove from pan.
3. Add remaining sesame oil to pan. Add shrimp; stir-fry until just cooked, about 2 minutes. Remove from pan. Wipe pan clean.
4. Add canola oil to pan. Add onion; stir-fry 2 minutes. Add ginger, garlic and half the green onions; stir-fry 30 seconds. Add rice; cook, without stirring, 1 minute to crisp, then stir-fry 2 to 3 minutes. Add bean sprouts, peas, egg, shrimp, remaining green onions and sauce. Toss gently until thoroughly heated. Serves 4.
Recipe by Laraine Perri, a food writer in New York City, "Chinese Fake Out," Jan. 2009.
Nutritional Information
2. Heat a heavy 12-inch skillet over medium-high heat. Add 1 teaspoon sesame oil and eggs. Cook until eggs are softly scrambled. Remove from pan.
3. Add remaining sesame oil to pan. Add shrimp; stir-fry until just cooked, about 2 minutes. Remove from pan. Wipe pan clean.
4. Add canola oil to pan. Add onion; stir-fry 2 minutes. Add ginger, garlic and half the green onions; stir-fry 30 seconds. Add rice; cook, without stirring, 1 minute to crisp, then stir-fry 2 to 3 minutes. Add bean sprouts, peas, egg, shrimp, remaining green onions and sauce. Toss gently until thoroughly heated. Serves 4.
Recipe by Laraine Perri, a food writer in New York City, "Chinese Fake Out," Jan. 2009.
Per serving: 360 calories, 14g fat, 250mg chol., 26g prot., 34g carbs., 3g fiber, 590mg sodium.
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