Vegetarian Rice Stir Fry

I know a lot of people think Asian cuisine is really bad for you . . . and depending on where you get it from, a lot of it probably is. However, if you make it yourself at home, you are in total control over what goes into your food. Not adding meat makes it that much better for you, plus using fresh vegetables and a LIGHT soy sauce.


(Side note: eating the right meat in moderation is NOT bad for you! Try to avoid red meats and stick to white meats like chicken and turkey. Most fish is also extremely good for you. The key is to try to limit your meat intake to once per day at the most.)

Looks just as good if not better than the Chinese take out place on the corner, right? Here's how to do it. The photos were taken for a recipe for 2, but the instructions I'm giving will be to feed 4. (6 if you take smaller portions.) In other words, don't be confused when your pan seems to have more in it than the photos show!

 First things first is to get the rice cooking. It's surprising how many people don't know how to cook rice properly, but I promise it's so simple. Just assume a 1/2 cup of rice for each person being served and then 1 cup of water for each person being served. So, 1 part rice to 2 parts water. For this recipe, since we're feeding 4 people, use 2 cups of rice and 4 cups of water. Put the rice and water in a sauce pan and bring to a boil. Once it's boiling, reduce it to the lowest heat setting, cover, and let simmer until all the water is gone. (Should take between 15-20 minutes). While you're waiting on the rice, you can take care of everything else.

 Like I said, fresh is the key to any healthy meal. Dice up half an onion and then finely chop two cloves of garlic. (For reference, garlic is very, very good for your heart! Awful for your breath, though.) You'll also want a diced bell pepper - red, yellow, or green would be fine. In my house, we buy peppers in bulk, dice them, and then freeze them. It's almost as good as fresh and they keep for months!

 Put some olive oil in a large skillet set over medium low heat. After about a minute, toss in the onions and peppers. (NOT the garlic, yet!) You really just want to make the onions and peppers sweat a bit and start to cook.

 To keep with our fresh theme, chop up some fresh broccoli. Green beans or sugar snap peas also make a great addition. (Remember, the greener your food, the better it is for you!) For 4 people, you'll need around 2 cups of chopped broccoli and a heavy handful of green beans or sugar snap peas. Add these veggies into your pan after the onions and peppers have cooked for about 2-3 minutes. To ensure the vegetables cook through, cover your pan and leave it alone for at least 5 minutes.

 While you're waiting on your vegetable medley, you can decide on what spices you'd like to use. Salt and pepper are always a must in every dish (but go easy on the salt, as soy sauce is already fairly salty). Sesame seed is also an Asian classic. I also chose to give mine a little kick with my favorite Zesty Apple Rub from the amazing Pepper Palace. Go ahead and sprinkle in your spices to taste after you've let your veggies cook for five minutes. This is where you'll want to add the garlic you chopped earlier, too.

 Once your veggies and rice are both fully cooked, add the rice into your veggie skillet. Stir it all around to mix everything up, then add in several dashes of light soy sauce. How much is really up to you - just remember that a little goes a long way. Put in a few dashes and stir it in. Give it a taste. If it needs more, add some more and try again. Just remember you can't take it out once you've put it in!

Usually for me, "enough" soy sauce is when my rice has turned a deep golden brown color. Dish it up, serve it to your family, and enjoy a healthy Asian dinner tonight!