Hawaiian Wiki Rice
Wiki means “fast” in Hawaiian, and this dish fits the bill—it’s quick and easy to make. Try pairing this with Hawaiian Huli Huli Chicken for a perfect combo.
1 Tbsp canola oil
1 Tbsp fresh garlic, minced (about 3 cloves) (or 1 tsp dried)
1 tsp fresh ginger, minced (or ¼ tsp dried)
1 Tbsp scallions (green onions), rinsed and minced
½ C canned sliced water chestnuts, drained
2 C cooked mixed vegetables (or ½ bag frozen stir-fry vegetable mix)
2 C cooked brown rice (tastes best when prepared with leftover cold rice)
1 Tbsp lite soy sauce
1 tsp sesame oil
1. Heat canola oil in a large wok or sauté pan over medium heat. Add garlic, ginger, and scallions, and cook until fragrant, about 1 minute.
2. Add water chestnuts, and continue to cook until they begin to soften, another 1–2 minutes.
3. Add vegetables, and toss until heated through, about 2–3 minutes (or up to 5 minutes for frozen vegetables).
4. Add rice, and continue to cook until hot, about 3–5 minutes.
5. Add soy sauce and sesame oil. Toss well, and serve.
Prep time: 10 minutes
Cook time: 15 minutes
Yield: 4 servings
Serving size: about 1 C rice and vegetables
Each serving provides:
|Total Fat||6 g|
|Saturated fat||1 g|
|Total fiber||2 g|
Percent Daily Values are based on a 2,000 calorie diet.
To get more healthy recipes, download Keep the Beat Recipes: Deliciously Healthy Family Meals .
Reprinted with permission from Keep the Beat Recipes: Deliciously Healthy Family Meals. U.S. Department of Health and Human Services. National Heart Lung and Blood Institute. NIH Publication No. 10-7531. Page 61. December 2010.