Vegetable side dishes: vegetable fried rice

A balanced blend of vitamins and minerals is contained in this delicious combination dish.

Preparation: 20 minutes 

Cooking time: 15 minutes

Serves 6

• 50 ml (1⁄4 c) low-sodium chicken or vegetable stock
• 37 ml (2 1⁄2 tbsp) low-sodium soy sauce
• 7 ml (1 1⁄2 tsp) dark sesame oil
• 22 ml (1 1⁄2 tbsp) canola oil
• 2 medium carrots, peeled and cut into matchsticks
• 1 medium red pepper, seeded and coarsely chopped
• 4 scallions, thinly sliced (darker green tops reserved for garnish)
• 30 ml (2 tbsp) finely chopped, peeled fresh ginger
• 250 ml (1 c) quartered white, brown or shiitake mushrooms
• 2 cloves garlic, minced
• 500 ml (2 c) sliced napa cabbage
• 1 ml (1⁄4 tsp) salt
• 750 ml (3 c) cooked long-grain white rice, chilled

1. Whisk stock, soy sauce and sesame oil in a small bowl.
2.  Heat canola oil in a large, deep non-stick frying pan or wok over medium-high heat. Add carrot, pepper, white and pale green parts of scallions and the ginger. Cook just until crisp-tender, stirring once, about five minutes.
3.  Add the mushroom and garlic. Cook, stirring occasionally, five minutes. Add cabbage and salt. Cook, stirring, just until the cabbage is slightly wilted, or about three minutes. Stir in rice and soy sauce mixture. Cook, stirring occasionally, until rice is heated through, or about three minutes. Slice darker green scallion tops. Sprinkle over rice before serving.

Per serving: 178 calories, 4 g protein, 5 g fat (including 1 g saturated fat), 0 mg cholesterol, 29 g carbohydrates, 2 g fibre, 542 mg sodium.

Vegetable fried rice becomes a substantial main dish if you add chopped cooked turkey, chicken, ham, pork or scrambled egg to the mix.

• Grated raw cabbage is used to make salads and slaws.
• Crisp cabbage leaves can be cut up and substituted in any recipe that calls for lettuce, including sandwiches.
• Whole raw cabbage leaves, especially savoy cabbage leaves, can be used in place of tortillas for a tasty, low-calorie wrap for sandwich filings.
• Cooked cabbage is served as a side dish with meat, poultry and sausages. It is also used as a filling for small pastry cases, such as the Russian piroshki, and for dumplings.
• Cabbage is a useful ingredient in a wide variety of soups, stews, salads and stir-fries.