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Stir-Fried Green Rice, Eggs, and Ham (Turkey Ham)
Courtesy of Recipes for Healthy Kids Cookbook for Homes
Prep Time: 20 Min.
Cook Time: 1 Hr.
What you need:
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+ 1 3/4 c. brown rice, long-grain, regular, dry
+ 1/3 tsp. salt
+ 3/4 c. frozen chopped spinach, thawed, drained
+ 5 whole large eggs, beaten
+ 1 Tbsp. vegetable oil
+ 1/2 c. extra-lean turkey ham, diced 1/4-in. (2 oz)
+ 1/4 c. fresh green onions, diced
+ 1 tsp. sesame oil
+ 1 tsp. low-sodium soy sauce
What to do:
1. Combine brown rice and 4 1/2 cups water in a large pot and bring to a boil. Turn heat down to low. Cover and cook until water is absorbed, about 30-40 minutes. Fluff with a fork. Add salt to rice. Mix well. Set aside. A rice cooker may be used with the same quantity of brown rice and water.
2. Drain water from spinach by squeezing thawed spinach with hands. Set aside.
3. Whisk together eggs and 1 Tbsp. water.
4. Cook half of the eggs in a large nonstick skillet coated with nonstick cooking spray. Remove eggs from skillet to cool. Chop cooled eggs and set aside. Reserve the remaining eggs for step 6.
5. Heat vegetable oil in a wok or a large nonstick skillet over high heat. Add ham and cook for 2 minutes or until ham begins to brown.
6. Reduce heat to medium. Add brown rice and toss to mix. Add remaining eggs. Stir for 5 minutes or until egg is fully cooked.
7. Add green onions, spinach, chopped egg, sesame oil, and soy sauce. Stir well. Cook until thoroughly heated. Serve hot.
For more recipes or information, please visit teamnutrition.usa.gov
Calories: 238; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 74mg; Total Carbs: 35g; Fiber: 3g; Protein: 9g; Sodium: 313mg;