I love eating Chinese food but it’s not the friendliest food when you want to save on calories. Fried rice is often very fattening and usually contains head ache inducing MSG, but I’ve come up with a flavorful way to make fried rice that is MSG free and contains only two tablespoons of butter per pot, instead of enough grease to float The Queen Mary. I use the following ingredients:
- a pot of just about cooked rice (four or five cups when fully prepared)
- 1/4 cup soy sauce
- a couple of Spring onions thinly sliced
- 2 tablespoons butter or olive oil
- one medium carrot sliced thinly using the carrot peeler (yes, that thin)
- a couple of ribs of bok choy roughly chopped
- 1 large fresh egg
- 2/3 cup cooked/smoked/even barbequed beef or pork rib meat in small dice
- a few dashes of black pepper and garlic powder or a fresh clove of minced garlic
In the pot of very hot, nearly cooked rice, add the onions and soy sauce. These ingredients will seep into the rice and really deepen the flavor as it finishes cooking. Stir it in and keep the lid on while you saute the vegetables in the butter or olive oil in a small non-stick skillet. With one tablespoon of butter or oil, cook the carrot slices until they are tender, about 4 or 5 minutes. Scoot them off into the rice, onion, and soy sauce mixture and stir and again cover. With the remaining butter or oil, cook the bok choy greens with their snappy peppery taste in that same skillet until they are nicely wilted but the chopped up pieces of stem are still firm. Crack an egg right into the bok choy season with the pepper and garlic, and stir it vigorously until it is well scrambled and cooked throughout. Toss this too into the pot of rice and onion, stir everything together.
When ever the rice is done, shut off the heat and keep covered. After cutting the meat away from the rib bone, cut it into tiny dice and stir it into the pot as well. As the rice and all its layers of flavor warm the meat, the smokey taste comes out of the meat and gives this dish a balance of flavor that really satisfies.
The best thing is that this meal for three or four costs mere pennies! Rice is about the cheapest food out there. The ribs were left over from an event where my husband works and with a few stray vegetables rolling around in the crisper that might be forgotten until they need to be thrown out, a hunk or two of butter, and an egg from our neighbor worth a few clucks… that’s pretty much all there is to this meal, but the fewer calories without sacrificing taste part, is what really turns this diva on!