Pineapple & Shiitake Mushroom Stir-Fry - 30g Carb, 3g Fiber
From The American Institute for Cancer Research AICR
Whole Grain Goodness
If you are looking to add great tasting fiber to your menu, look no
further. In this simple and delicious stir-fry, crisp red bell peppers,
sweet pineapple and tasty mushrooms, perfectly complement the nutty,
whole-grain goodness of the brown rice. The technique of stir-frying
not only saves you time, it also preserves the colors, flavors, and
textures of all the ingredients you use. Prepare this delicious dish
in even less time by using leftover brown rice.
1 1/2 cups cooked long grain brown rice or brown basmati rice
1 cup water
1 Tbsp canola oil
1/2 medium red bell pepper, diced
8 Shiitake mushrooms, stems removed, and diced
1 cup chopped green onions
1/2 cup crushed canned pineapple, drained*
Cook the rice according to package instructions. When the rice is
almost done cooking, sauté the red pepper and shiitake mushrooms in
the canola oil for 3 minutes. Add the green onion and pineapple.
Continue to sauté for 1 more minute. Using a fork, add the rice to
the vegetables in the pan. Cook, breaking up the rice by stirring
it, until it is well combined. Serve immediately.
*If desired, you can enhance the flavor of the pineapple by
"caramelizing." In a nonstick pan over high heat, stir
well-drained pineapple until it is slightly golden (about
5-10 minutes).
Makes 4 servings
Per serving:
163 Calories, 4g Total Fat (<1g Saturated Fat), 30g Carbohydrate,
3g Protein, 3g Dietary Fiber, 10mg Sodium