Yield: 4 servings
|3 tablespoons||low-sodium soy sauce|
|2 tablespoons||rice vinegar|
|1 tablespoon||oyster sauce|
|1 each||small yellow onion|
|1½ cup||Celery, cut on the diagonal|
|1 cup||Carrots, cut on the diagonal|
|1 cup||Cooked, cubed meat, any|
|1 each||clove garlic, crushed|
|½ cup||Red or green pepper, diced|
|3 cups||Cooked, cooled rice|
|1 cup||Sugar snap peas or snow peas|
* Rice should be preferably a day old. Remove stems from peas. Meat can be lean chicken, turkey or pork.
Combine all the ingredients for the sauce in a 2-cup mixing bowl. Stir vigorously with a fork until the sugar has dissolved. Place near the stove where it will be handy.
Assemble the remaining ingredients near the stove in individual piles or dishes. Precook the carrots 1 minute in a microwave oven on high (100 percent) power. The carrots also may be blanched in boiling water 2 minutes to tenderize them.
Place the oil in a wok or large skillet, Set over high heat and allow oil to become quite hot. Add the onions first, stirring occasionally until they begin to caramelize and turn brown around the edges. Add the celery and stir 2 minutes longer. Add the carrots, meat and bell pepper and cook 2 minutes longer, stirring constantly.
Add the rice all at once, stirring quickly to mix all ingredients. (Some rice may begin to stick to the sides of the wok or skillet, but continue stirring.) Add the peas and pour in sauce mixture. Stir until mixture is evenly colored with the sauce. Remove from heat and serve immediately.
Test kitchen notes: The choice of ingredients is up to the cook. If desired, substitute bulb fennel or green onions for celery; peeled, deveined and cooked shrimp or lump crab meat for the meat; or English peas for snow peas. Remember to use low-fat ingredients to keep the calories from fat below 30 percent.
Per serving, without meat: 419 calories, 12⅘ grams fat, 61⅘ grams carbohydrate, 715 milligrams sodium, no cholesterol. EACH SERVING = 27⅖ PERCENT CALORIES FROM FAT.