SEATTLE — Eating a balanced, healthy diet doesn't have to be a chore. With a little preparation and a dash of imagination, you can eat well without sacrificing flavor. Sound Dietitians' Amanda Lundgren, RDN, CD, talks about downsizing meal time when your kids leave the nest, budget friendly shopping tips, and demonstrates making a heart healthy version of a family favorite - fried rice.
You'll find recipes for Black Beans and Eggs To-Go at sounddietitians.com
Sound Dietitians' Quick Fried Rice
Makes 2 Servings
Ingredients
- 2 eggs
- 1 Tablespoon olive oil
- 1 cup riced broccoli
- 1 cup riced cauliflower
- 10 ounces cooked brown rice or frozen/pre-cooked
- 1 tsp garlic powder
- 2 Tablespoons low-sodium soy sauce
Directions
- Microwave brown rice for 3 minutes (skip this step if your rice is already hot).
- Meanwhile, heat a skillet over medium heat. Add olive oil when pan is hot and crack two eggs into the pan. Gently scramble eggs until eggs are completely cooked. Set eggs aside.
- Using the same pan, add broccoli, cauliflower, rice, garlic powder, and soy sauce. Stir fry rice mixture on medium heat for 1-2 minutes. Add eggs to rice mixture. Enjoy!
- Optional: garnish with chopped or sliced tomatoes.
Nutrition per serving: 410 Calories; 12.5g Fat; 14g Protein; 45g Carbohydrates; 5g Fiber; 460mg Sodium
This segment brought to you by Premera Blue Cross. Watch New Day Northwest 11:00 weekdays on KING-TV Ch.5 or streaming live on KING5.com. Connect with New Day via Facebook, Twitter, Instagram.
