Description
This stir fry rice recipe, Golden Wok Toss with Rainbow Vegetables, is a vibrant, healthy, and family-friendly weeknight meal that combines fresh veggies and savory protein for an extraordinary dish.
Ingredients
- 3 cups (480g) cold, day-old cooked jasmine or basmati rice
- 1 lb (450g) chicken breast, thinly sliced (or shrimp/firm tofu)
- 2 cups (300g) chopped carrots, bell peppers, broccoli florets, snap peas (rainbow vegetables)
- 0.25 cup (60ml) low-sodium tamari (or regular soy sauce)
- 1 tablespoon (15ml) toasted sesame oil
- 3 cloves (1 Tbsp) minced garlic
- 1-inch piece (1 Tbsp) grated fresh ginger
- 2 large eggs, whisked (or omit for vegan)
- 1 tablespoon (15ml) avocado or peanut cooking oil
Instructions
- Prepare Ingredients: Chop all vegetables and protein into bite-sized pieces. Whisk eggs in a small bowl.
- Heat Wok: Heat a large 12-inch skillet or wok over medium-high heat with 1 tablespoon oil for 2 minutes, until it shimmers.
- Cook Protein: Add chicken, shrimp, or tofu. Cook, stirring, for 3-5 minutes until lightly browned and almost done. Remove and set aside.
- Saute Aromatics And Hard Vegetables: Add oil if needed. Stir in minced garlic and grated ginger for 30 seconds until fragrant. Add harder vegetables (carrots, broccoli); stir fry 2-3 minutes until tender-crisp.
- Add Rice And Sauce: Push vegetables aside. Add day-old rice, breaking it up. Pour soy sauce and sesame oil over it. Toss vigorously 2-3 minutes until rice is evenly coated and slightly toasted. (If the mixture looks dry, add 1-2 Tbsp of broth or water.)
- Combine Eggs And Finish: Create a well, pour in whisked eggs; scramble quickly until just set (1 minute). Fold in cooked protein and softer vegetables. Stir fry one more minute until heated through.
Notes
To ensure even cooking and browning, avoid overcrowding the pan; cook in batches if preparing a large amount. Use less oil and focus on high heat for optimal flavor without excess fat.
- Prep Time: 15 minutes
- Cook Time: 12 minutes
- Category: Main Course
- Method: Stir Frying
- Cuisine: Asian
Nutrition
- Serving Size: 1.5 cups (approx 250 g)
- Calories: 450 calories
- Sugar: 5 g
- Sodium: 800 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 55 g
- Fiber: 4 g
- Protein: 30 g
- Cholesterol: 100 mg