- Course: Main Course, Side Dish
- Skill Level: Moderate
- Cost: Inexpensive
- Favorited: 2 Times
Can be made ahead of time.
If you set up everything ahead of time, with all your ingredients by the stove and ready, this stir-fry will go really quickly. Just heat the wok or skillet and begin! Cook the rice as much as several days ahead of time. You will need 3 cups of cooked brown rice, which is approximately 1 cup raw, cooked in 1¾ cups water (see Notes). This dish will keep for several days of stored in a tightly covered container in the refrigerator.
1. Place a large wok or skillet over medium heat and wait about 30 seconds. Add 1 teaspoon oil and swirl to coat the pan. Add the beaten eggs, and slowly tip the pan in all directions, allowing the eggs to spread into a thin layer. Keep tilting until the eggs have reached their limit and are cooked through. Use a spatula to transfer the cooked eggs to a plate, then cut the eggs into small pieces or strips with a dinner knife.
2. Wipe the wok or skillet clean with a paper towel and return it to high heat. Wait another 30 seconds, then add 2 tablespoons oil and swirl to coat the pan. Add the broccoli, onion, carrots, and salt, and cook for 5 minutes, stirring constantly.
3. Add the tofu or chicken, zucchini or summer squash, and more or less garlic, depending on your taste. Turn the heat down to medium, and stir-fry another 3 minutes or so, until the vegetables are all “tender-crisp.”
4. Fork in the rice a little at a time, as you keep the mixture moving over medium heat. When all the rice is in, dump in the peas and scallions, and shake in about 20 good shakes of soy sauce, as you stir and cook for just a minute longer. Stir in the almonds.
5. Serve hot, and pass shakers of condiments.
To Cook Brown RIce:
1 cup grains to 1½ cups water. Simmer 35 to 45 minutes.
Makes 3½ cups
Protein: 19 g / Saturated Fat: 2 g /
Polyunsaturated Fat: 5 g /
Monounsaturated Fat: 10 g /
Dietary Fiber: 10 g / Calories: 400