Although this dish calls for leftover Orange Sesame Pork (page 208), it’s so versatile that you can use almost any leftover lean meat—from baked chicken to Taco-Rubbed Flank Steak (page 184). No frozen peas and fresh carrots on hand? No problem. Use what you have—bell pepper, broccoli florets, asparagus, or whatever vegetables you prefer. You’ll need about 2 1/2 cups in addition to the onion.

　　

Ingredients

serves 4, 1 1/2 cups per serving

　　1 cup frozen green peas

　　12 ounces cooked pork from Orange Sesame Pork or other lean, low-sodium cooked meat, cut into 1/2-inch cubes (about 2 cups)

　　2 tablespoons soy sauce (lowest sodium available)

　　1 tablespoon vinegar (plain rice vinegar preferred)

　　1 tablespoon canola or corn oil

　　2 medium carrots, diced (about 1 1/2 cups)

　　1 medium onion, sliced

　　1/4 teaspoon crushed red pepper flakes

　　2 cups cooked brown rice (cold preferred)

　　1/4 cup fat-free, low-sodium chicken broth or water (if using cold rice)

　　

Step 1

Put the peas in a colander to begin thawing.

　　

Step 2

In a medium bowl, stir together the pork, soy sauce, and vinegar.

　　

Step 3

In a nonstick wok or large nonstick skillet, heat the oil over high heat for about 1 minute, or until very hot, swirling to coat the bottom. Cook the carrots, onion, and red pepper flakes for 4 to 6 minutes, or until the vegetables begin to soften, stirring constantly.

　　

Step 4

Stir in the peas and rice. If using cold rice, add the broth. (Hot, moist rice won’t need liquid.) Cook for 2 minutes, stirring occasionally to break up the rice.

　　

Step 5

Stir in the pork mixture. Cook for 3 to 5 minutes, or until all the ingredients are heated through, stirring occasionally.

　　

Cook’s Tip on Fried Rice

Step 6

Fried rice is best when made with cold rice because the rice grains stay firm and separate.

　　

nutrition information

Step 7

(Per Serving)

　　

Step 8

Calories: 342

　　

Step 9

Total Fat: 8.0g

　　

Step 10

Saturated: 1.5g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 2.0g

　　

Step 13

Monounsaturated: 3.5g

　　

Step 14

Cholesterol: 74mg

　　

Step 15

Sodium: 478mg

　　

Step 16

Carbohydrates: 37g

　　

Step 17

Fiber: 5g

　　

Step 18

Sugars: 8g

　　

Step 19

Protein: 30g

　　

Step 20

Dietary Exchanges

　　

Step 21

2 Starch

　　

Step 22

1 Vegetable

　　

Step 23

3 Lean Meat

　　American Heart Association Quick & Easy Meals