Oz Family Stir-Fried Rice

Gluten Free
Dairy Free
Health score
18%
Oz Family Stir-Fried Rice
45 min.
8
354kcal

Suggestions


Welcome to a delightful culinary adventure with the Oz Family Stir-Fried Rice! This vibrant dish is not only a feast for the eyes but also a wholesome meal that caters to various dietary needs, being both gluten-free and dairy-free. Perfect for any occasion, whether as a side dish, a satisfying lunch, or a main course, this recipe is sure to impress your family and friends.

Imagine the aroma of fresh ginger and garlic wafting through your kitchen as you sauté colorful vegetables like shredded carrots, snow peas, and kale, all while the rich flavors of shrimp or tempeh come together in a harmonious blend. The addition of toasted sesame oil and seeds adds a nutty depth, while a touch of pure maple syrup and mirin brings a subtle sweetness that balances the savory elements beautifully.

With a preparation time of just 45 minutes, this dish is not only quick to make but also packed with nutrients, making it a perfect choice for busy weeknights or leisurely weekend gatherings. Each serving is a delightful combination of textures and flavors, with a caloric count of 354 kcal, allowing you to indulge without guilt. So, roll up your sleeves and get ready to create a dish that will become a beloved staple in your home!

Ingredients

  • large carrots shredded peeled
  • tablespoons coconut oil organic softened
  • cups short-grain brown rice cooked (day old is best)
  •  eggs 
  • tablespoon ginger fresh minced peeled
  •  garlic clove minced peeled
  • cups kale (long strips)
  • 0.3 cup soy sauce low-sodium
  • tablespoons maple syrup pure
  • tablespoons mirin 
  • tablespoons rice vinegar 
  •  spring onion light white green sliced thin ( and parts)
  • servings sea salt black
  • tablespoons sesame oil toasted
  • tablespoons sesame seed toasted
  • ounces mushroom caps sliced
  • cup snow peas 
  • tablespoons sriracha 
  • pound shrimp deveined cleaned
  • medium onion yellow chopped

Equipment

  • bowl
  • frying pan
  • whisk
  • wooden spoon
  • spatula

Directions

  1. Add 1 tablespoon oil to a large cast-iron skillet over medium-low heat.
  2. Add the shrimp and cook them on both sides until they are pink and completely opaque and cooked through, about 5 minutes.
  3. Remove the shrimp from the pan and set them aside in a bowl. (If you're substituting tempeh, thaw if frozen, then place in a large cast-iron skillet with half the coconut oil over medium heat. Use a wooden spoon to break the tempeh brick apart into small pieces and fry them until cooked through and some pieces are crispy, 5 to 8 minutes. Set aside.)
  4. Increase the heat to medium, add 1 more tablespoon oil, and saut the chopped onion for 2 minutes, until softened but not browned.
  5. Add the garlic and ginger. Stir continuously to make sure the garlic does not burn. After 2 minutes, add the mushrooms and saut until the mushrooms are softened.
  6. Add the soy sauce, sriracha, and sesame oil (if using) and stir to combine.
  7. Add the snow peas, kale, and carrot and cook until the kale is slightly wilted, about 3 minutes.
  8. Add remaining tablespoon of oil and the rice and toss in the pan until the rice is heated through. Chop the shrimp into bite-size pieces and add them to the rice mixture.
  9. In a small bowl, whisk the eggs. Push the rice to one side of the pan and pour the eggs onto the pan surface, moving them with a spatula to scramble and cook. Stir the cooked egg throughout the rice.
  10. Drizzle the rice with the vinegar, mirin, and syrup and give it a final toss before serving with a sprinkle of salt and pepper, sesame seeds, and thinly sliced scallions.
  11. Reprinted with permission from Relish: An Adventure in Food, Style, and Everyday Fun by Daphne Oz. Copyright 2013 by Daphne Oz. Published by William Morrow, an imprint of Harper
  12. Collins Publishers.

Nutrition Facts

Calories354kcal
Protein21.23%
Fat34.49%
Carbs44.28%

Properties

Glycemic Index
51.32
Glycemic Load
15.81
Inflammation Score
-10
Nutrition Score
19.329130369684%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.93mg
Kaempferol
2.61mg
Myricetin
0.04mg
Quercetin
4.36mg

Nutrients percent of daily need

Calories:353.55kcal
17.68%
Fat:13.79g
21.21%
Saturated Fat:5.91g
36.93%
Carbohydrates:39.83g
13.28%
Net Carbohydrates:35.72g
12.99%
Sugar:6.07g
6.74%
Cholesterol:152.67mg
50.89%
Sodium:799.72mg
34.77%
Alcohol:0.43g
100%
Alcohol %:0.19%
100%
Protein:19.09g
38.18%
Manganese:1.75mg
87.39%
Vitamin A:2286.28IU
45.73%
Phosphorus:321.68mg
32.17%
Vitamin K:31.66µg
30.16%
Copper:0.55mg
27.37%
Magnesium:107.3mg
26.82%
Vitamin C:17.54mg
21.26%
Vitamin B6:0.38mg
18.83%
Fiber:4.11g
16.45%
Zinc:2.39mg
15.93%
Vitamin B2:0.26mg
15.08%
Vitamin B1:0.21mg
14.14%
Iron:2.49mg
13.83%
Potassium:482.98mg
13.8%
Calcium:136.99mg
13.7%
Vitamin B3:2.59mg
12.95%
Selenium:7.68µg
10.96%
Vitamin B5:1.07mg
10.71%
Folate:37.42µg
9.36%
Vitamin E:0.45mg
3%
Vitamin D:0.37µg
2.48%
Vitamin B12:0.15µg
2.45%
Source:Epicurious