This dish is an excellent accompaniment to almost any Asian entrée, such as Chicken with Ginger and Snow Peas (page 157) or Pacific Rim Flank Steak (page 180). Add some chicken, shrimp, beef, or pork cooked without salt to transform this into a main dish.

　　

Ingredients

Serves 8; 1/2 cup per serving

　　1 cup uncooked brown rice or 4 cups well-chilled cooked brown rice

　　1 tablespoon canola or corn oil

　　4 or 5 medium green onions, thinly sliced, and 2 medium green onions, thinly sliced (optional), divided use

　　2 tablespoons snipped fresh cilantro

　　1 1/2 tablespoons plain rice vinegar

　　1 tablespoon soy sauce (lowest sodium available)

　　1 teaspoon ground cumin

　　1/2 teaspoon sugar

　　1 cup frozen green peas

　　2 teaspoons black sesame seeds (optional)

　　

Step 1

Prepare the rice using the package directions, omitting the salt and margarine. Spread on a baking sheet and refrigerate for at least 1 hour. For best results, transfer the cooked rice to an airtight container instead of to a baking sheet. Refrigerate for a day or so.

　　

Step 2

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook 4 or 5 green onions for 1 minute, or until fragrant, stirring occasionally.

　　

Step 3

Stir in the cilantro and rice. Cook for 2 minutes, or until heated, stirring constantly to separate the grains.

　　

Step 4

Stir in the vinegar, soy sauce, cumin, and sugar. Stir in the green peas. Cook for 2 to 3 minutes, or until the mixture is hot and the peas are heated through, stirring occasionally. Sprinkle with the remaining 2 green onions, then with the black sesame seeds.

　　

Nutrition information

Step 5

(Per serving)

　　

Step 6

Calories: 146

　　

Step 7

Total fat: 3.0g

　　

Step 8

Saturated: 0.5g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 1.0g

　　

Step 11

Monounsaturated: 1.5g

　　

Step 12

Cholesterol: 0mg

　　

Step 13

Sodium: 75mg

　　

Step 14

Carbohydrates: 26g

　　

Step 15

Fiber: 3g

　　

Step 16

Sugars: 2g

　　

Step 17

Protein: 4g

　　

Step 18

Calcium: 16mg

　　

Step 19

Potassium: 118mg

　　

Dietary Exchanges

Step 20

2 starch

　　American Heart Association Low-Salt Cookbook, 4th Edition