CHEF JEFF — ONE BYTE AT A TIME: Quick Stir-Fried Rice

This recipe is from “Mix’n’Match Meals in Minutes for People with Diabetes,” by Miami Herald food writer Linda Gassenheimer, published by the American Diabetes Association.

Quick Stir-Fried Rice

½ cup long-grain white rice

2 teaspoons sesame oil

¼ cup sliced onion

Salt and fresh ground black pepper

Bring large pot with 2 to 3 quarts of water to boil. Add rice. Boil, uncovered, about 10 minutes. Test a grain, rice should be cooked through, but not soft. Drain into colander in sink. Add oil to wok. Heat to smoking. Add onion. Stir-fry 1 minute. Add rice. Stir-fry 2 to 3 minutes. Add salt, pepper to taste.

Yield: Serves 2.

Approximate nutritional analysis per serving: 215 calories, 43 calories from fat, 4.8 grams fat (0.4 grams saturated), no cholesterol, 3 milligrams sodium, 38.3 grams carbohydrates, 0.9 grams dietary fiber, 0.7 grams sugars, 3.9 grams protein.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

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