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Title: Flax Fried Rice
Yield: 6 Servings

Ingredients

      1 c  long grain rice
      2 c  water
    1/2 ts salt
      2 tb canola oil
      3    eggs; beaten well
    1/2 c  diced cooked ham or any meat
    3/4 c  frozen mixed vegetables;
           -thawed
           (carrots or peas or corn)
      2    green onions
           cut into 1/4 inch lengths
      2 tb soy sauce
    1/2 ts sesame oil
    1/4 c  flax seed; toasted*

Instructions

Excellent as a light meal or a side dish... and kids like it!

Rinse rice well in a sieve under cold running water. In a medium saucepan,
bring water and salt to a boil, add rice, bring to a boil again, stirring
with a fork. Reduce heat, cover, simmer slowly 20 minutes. Remove lid,
allow steam to escape. Fluff rice with a fork. Cool, cover and place in
refrigerator overnight.

In a large non-stick skillet, over medium heat, heat canola oil.

Add egg and fry until half cooked.

Add rice, breaking up any lumps, stirring quickly to coat the rice.

Reduce heat to medium low; add ham, vegetables and green onions.

Cook, turning rice mixture gently but frequently, about 4 minutes.

Add soy sauce, sesame oil and flax seed. Reduce heat to low, cover and
cook 3 minutes.

*To toast flax seed, spread flax seeds in small metal pan. Bake at 350F
for 3 to 5 minutes. Stir while toasting.

Yield: 6 servings. Serving Size: 1 cup

Single Serving Nutrient Values: Calories 266, Sodium 650 mg, protein 10.9
g, Potassium 259 mg, Carbohydrate 32.7 g, Folate 44 mg, Fiber 2.7 g, Fat
10.3 g, Polyunsaturates 4.0 g, Monounsaturates 3.7 g, Saturates 1.8 g.
Cholesterol 112.8 mg

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Contributor: www.flaxcouncil.ca 5/00

Preparation Time: 0:00

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