As Seen on BT April 25, 2008

Sensationally Simple Stir Fried Rice

From: Ultimate Foods for Ultimate Health and don’t forget the chocolate!
By: Mairlyn Smith P.H.Ec. & Liz Pearson R.D.

2 tsp. (10 mL) canola oil
1 large onion, diced
4 cloves garlic, minced
2 omega-3 eggs
2 cups (500 mL) cooked long or short grain USA brown rice
2 cups (500 mL) frozen peas and carrots, thawed
3 Tbsp. (45 mL) Kikkoman Less Sodium Soy Sauce
1 Tbsp. (15 mL) Kikkoman Thai – Style Chile Sauce
½ cup (125 mL) California Walnuts, chopped

1. Heat a medium frying pan over medium heat.
2. Add the oil and onion and sauté for 3 minutes or until onion is just cooked through.
3. Add the garlic and the eggs. Stir till eggs are cooked through.
4. Add rice, thawed vegetables, soy sauce and Thai Style Chili sauce if using.
5. Stir well. Cover and reduce heat to low. Cook for 5 minutes or until the vegetables are cooked. Sprinkle with walnuts and serve.

Makes- 6 cups (1.5 L)

330 Calories, 14 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 540 mg Sodium, 42 g CHO, 5 g Fiber, 12 g Protein

for more rice recipes check out www.riceinfo.com

Grilled California Walnut Sandwiches

adapted from www.walnutinfo.com

8 slices whole grain whole wheat bread
2 tbsp. (30 mL) non hydrogenated margarine
8 slices cooked leftover sliced turkey, or lower sodium turkey slices
4 slices Havarti cheese, low fat
1 tbsp. (15 mL) California walnuts, chopped
¼ cup (60 mL) cranberry or mango chutney

1. Spread margarine one side of each bread slice. Turn 4 pieces butter side down on a work surface.

2. Arrange 2 slices of turkey on each piece of bread. Sprinkle with walnut pieces.

3. Top each with a slice of Havarti. Spread cranberry chutney on the unbuttered side of remaining slices of bread and place butter side up.

4. Grill in pan till golden brown on one side, flip and continuing cooking till golden brown on second side. Serve.