Courtesy of Recipes for Healthy Kids Cookbook for Homes
6Servings•20 Min.Prep Time•1 Hr.Cook Time•
原料：
- 1 3/4 c. brown rice, long-grain, regular, dry
- 1/3 tsp. salt
- 3/4 c. frozen chopped spinach, thawed, drained
- 5 whole large eggs, beaten
- 1 Tbsp. vegetable oil
- 1/2 c. extra-lean turkey ham, diced 1/4-in. (2 oz)
- 1/4 c. fresh green onions, diced
- 1 tsp. sesame oil
- 1 tsp. low-sodium soy sauce
说明：
- Combine brown rice and 4 1/2 cups water in a large pot and bring to a boil. Turn heat down to low. Cover and cook until water is absorbed, about 30-40 minutes. Fluff with a fork. Add salt to rice. Mix well. Set aside. A rice cooker may be used with the same quantity of brown rice and water.
- Drain water from spinach by squeezing thawed spinach with hands. Set aside.
- Whisk together eggs and 1 Tbsp. water.
- Cook half of the eggs in a large nonstick skillet coated with nonstick cooking spray. Remove eggs from skillet to cool. Chop cooled eggs and set aside. Reserve the remaining eggs for step 6.
- Heat vegetable oil in a wok or a large nonstick skillet over high heat. Add ham and cook for 2 minutes or until ham begins to brown.
- Reduce heat to medium. Add brown rice and toss to mix. Add remaining eggs. Stir for 5 minutes or until egg is fully cooked.
- Add green onions, spinach, chopped egg, sesame oil, and soy sauce. Stir well. Cook until thoroughly heated. Serve hot.
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营养：
| 成分 | 数值 |
|---|
| Calories | 238 |
| Total Fat | 7g |
| Saturated Fat | 1g |
| Cholesterol | 74mg |
| Total Carbs | 35g |
| Fiber | 3g |
| Protein | 9g |
| Sodium | 313mg |