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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.

 

"Go vegetable heavy. Reverse the psychology of your plate by making meat the side dish and vegetables the main course."
-Bobby Flay, Chef

The refrigerator light goes on...

I talk about calorie density a lot and this is a great example of where you can eat a lot of delicious food, be really filled up and satisfied, and have it be less than 400 calories. By using veggies to reduce the calorie density, you get more food, it's cheaper, and it's better for you - all while being great tasting.

Read more on vegetables as part of the Mediterranean diet.

Rice Vinegar

Rice vinegar is made from fermented rice. It's a staple in Asian cooking but I like to use it in other types of recipes. Because it is less acidic than most vinegars and has a soft flavor it is a great choice for recipes where you don't want as bright a vinegar flavor.

1 Tbsp. rice vinegar = 0 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg


 

Mushroom-Spinach Fried Rice



Servings = 2 | Serving size =about 3 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes great leftovers.

2 1/4 cups water
1/2 cup long grain brown rice
4 tsp sesame oil
2 cloves garlic (minced)
1 Tbsp fresh ginger (minced)
1 large carrot (peeled and finely diced)
8 ounces crimini or shiitake mushrooms (sliced)
6 large green onions (thinly sliced crosswise; keep white and green parts separate)
1 cup frozen edamame
2 tsp Chinese or Dijon mustard
1 Tbsp rice vinegar
fresh ground black pepper (to taste)
4 tsp low sodium soy or gluten-free tamari sauce
2 Tbsp water
2 ounces fresh spinach

Mushroom Spinach Fried Rice recipe by Dr. Gourmet
In a medium sauce pan, heat the water. When the water boils, stir in the brown rice.

Reduce heat to medium-low and simmer, partially covered, for 30-40 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner and let it stand.

While the rice is cooking, prepare the vegetables.

Place the sesame oil in a large skillet or wok over high heat.

Add the garlic, ginger, and carrots and cook for about 2 minutes. Stir frequently.

Add the mushrooms and the white part of the green onions. Toss well, cover, and cook for 8 to 10 minutes. Toss the vegetables about every 2 minutes, but keep the pan covered.

Add the rice, edamame, mustard, vinegar, pepper, soy sauce, and water. Toss well.

Cook for about 2 minutes, tossing frequently.

Add the spinach and cook, folding together, for about one minute until the spinach is wilted.

Serve.

Nutrition Facts

Serving size = about 3 cups

Servings = 2

.

Amount Per Serving

Calories 383 Calories from Fat 100
  % Daily Value
Total Fat 10g 16%
    Saturated Fat 1g 6%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 533mg 21%
Total Carbohydrates 62g 17%
    Dietary Fiber 8g 30%
    Sugars 8g  
Protein 15g  
Vitamin A 425% Vitamin C 49%
Calcium 19% Iron 21%
Vitamin K 280 mcg Potassium 1473 mg
Magnesium 157 mg