Quick and Easy: Fried Rice

It has been a while since I last posted a simple and easy to prepare meal.  I want to return to this theme. I’m calling it the ‘quick and easy’ series.  I want to emphasize the importance of eating healthy real food.  You can’t reach your potential as an athlete if you don’t fuel the body right. As athletes, we are so time crunched it can be easy to reach for processed foods rather than preparing real food.

Now that our 6 year old daughter has some after school activities (right now it is swimming, yeah!) our evenings are busy.  For me to provide real food dinners for my family it takes some planning in terms of menu selection and time management. Here are some ideas that work for me:

1. When I have time to cook, I’ll cook up a storm: Cooking the things that are more time consuming such as beans, chicken, rice, etc.  Then I have these items already to add to meals for the next few days.

2. On our busy evening days, I’ve started to prepare some of our dinners in the morning before work.

3. With a little menu planning, I can make sure there are left overs that can be used in a meal the next day. For example:  cooking a big batch of rice one day to use for a Bento Bowl, and then using the left over rice the next day for this fried rice recipe.

4. Making big batches of a meal and freeze portions to use another week. Not ideal as it takes the ‘fresh’ out of the meal, but it works well for soups, stews and things like quiche. Pair these frozen dinners with a green salad to get your ‘fresh’ fixings for the day.

Cooked cold rice
Coconut oil
1 Onion, diced
2 stalks of Celery, diced
2 Carrots, diced
1 Pepper, diced
1/2 cup Peas
1 – 2 cups Cabbage, shredded or any greens (spinach, kale, swiss chard, etc.)
3-4 Eggs, scrambled
Protein of choice (Tempeh, chicken, etc.)

1/4 cup Sesame Oil
1/4 cup Soy Sauce or Bragg
1 tsp Ginger, minced
1 tsp Lime Juice
1 tsp Garlic, minced
2 tbsp Miso

OR use Trader Joes Trader Ming’s Soyaki Marinade

Trader Ming's Soyaki

Trader Ming's Soyaki

In a large stir fry pan, cook the onion in the oil of your choice. I like to use coconut oil instead of olive oil.  Once the onion is cooked, add the rest of the veggies. Mean while, scramble eggs in a separate pan. Once the veggies are almost cooked, add the egg, the rice, and tempeh/chicken. To make the dressing mix 1/4 cup of sesame oil, 1/4 c of Bragg, 1 tsp of ginger, 1 tsp lime juice, 1 tsp of garlic and 1 tbsp of miso. Stir into the rice and veggie mix. Alternatively you can use Trader Joes Soyaki marinade.  That’s it; quick and easy.

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