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When frying rice, make sure your pan is very hot to capture a crisp, smoky flavor. /Dreamstime/TNS

Fried rice needs to be crisp and flavorful. To capture the crisp, smoky wok flavor, make sure your pan is very hot. When you add the ingredients, let them sit for one or two minutes before tossing. This allows the wok to return to a high heat after the cold food has been added.

HELPFUL HINTS

* For easy stir-frying, place all the prepared ingredients on a cutting board or plate in order of use. You won't have to look at the recipe once you start to cook.

* Leftover rice can be used instead of microwaved rice in the recipe. Measure 1 1/2 cups cooked rice for 2 people.

SHOPPING LIST

* To buy: 1 package microwave brown rice, 3/4 pound pork tenderloin, 1 bottle sesame oil, 1 can sliced water chestnuts, 1 bottle low-sodium soy sauce (see note), 1 bottle dry sherry, 1 green bell pepper, 1 package fresh snow peas, 1 package fresh bean sprouts,

* Staples: onion, egg, salt, black peppercorns.

 

Pork Fried Rice

1 package microwave brown rice (to make 1 1/2 cups cooked rice)

1 1/2 tablespoons low-sodium soy sauce (see note)

1/4 cup dry sherry

3/4 pound pork tenderloin

1 tablespoon sesame oil

1 cup sliced onion

1 cup sliced green bell pepper

1 cup fresh snow peas, trimmed

1 cup fresh bean sprouts

1/4 cup sliced water chestnuts

1 large egg

Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1 1/2 cups cooked rice, and save remaining rice for another time.

Mix the soy sauce and sherry together, and set aside. Remove visible fat from pork, and cut into 1/2-inch pieces. Heat oil in a large wok or skillet over high heat. Add the pork, and brown on all sides 3 to 4 minutes. Remove to a plate. Add the rice, and stir-fry 2 minutes. Push rice to the sides of the pan, and add the onion, green bell pepper and snow peas. Stir-fry 5 minutes. Add the bean sprouts and water chestnuts, and toss all ingredients for 1 minute. Push the ingredients to the sides of the pan, and break the egg into the center. Stir-fry 2 minutes. Return the pork to the wok, and stir-fry 2 minutes. Add salt and pepper to taste. Serve on two dinner plates.

Yield: 2 servings.

Note: Look for low-sodium soy sauce, containing per tablespoon: 8 calories, 511 milligrams sodium.

Per serving: 580 calories, 140 calories from fat, 15 grams fat, 3.3 grams saturated fat, 5 grams monounsaturated fat, 200 milligrams cholesterol, 48 grams protein, 55 grams carbohydrates, 7 grams dietary fiber, 9 grams sugars, 530 milligrams sodium, 1,180 milligrams potassium, 685 milligrams phosphorus.

Exchanges: 2 1/2 starch, 4 vegetable, 5 lean protein, 1 fat.

— Recipe by Linda Gassenheimer

From "Delicious One-Pot Dishes" by Linda Gassenheimer, published by the American Diabetes Association.

Reprinted with permission from the American Diabetes Association.

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