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Rice with Crunchy Vegetables and Seasoned Omelet Strips

Rice with Crunchy Vegetables and Seasoned Omelet Strips

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Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 30 minutes

Cook Time: 0 minutes

Ingredients: Add ingredients to List

Rice with Crunchy Vegetables and Seasoned Omelet Strips
3 each Egg
11/2 teaspoon Wine, mirin, INTL
21/2 tablespoon Low sodium soy sauce
2 teaspoon Vegetable oil
10 each Medium scallions, trimmed and thinly sliced
1/2 cup Fresh carrots, pared and julienne cut
1 cup Frozen green peas, thawed
8 oz Fresh sliced mushrooms
3 cup Cooked brown rice

directions:

This recipe is a great way to use leftover brown rice. Recipe may be frozen and may be halved.
1. Optional: Prepare salmon or beef. To prepare salmon, preheat oven to 400 F. Line a baking sheet with parchment paper or spray with vegetable cooking spray. Season salmon with salt and pepper and place on prepared sheet. Bake at 400 F for 12 to 15 minutes, or until fish is cooked. Flake into small pieces, leaving skin in pan. Set aside. To prepare beef, preheat broiler. Season steak with salt and pepper and broil for 8 to 10 minutes, turning once halfway through. Allow meat to rest for 5 minutes, then slice thinly and set aside.
2. While fish or meat cooks, make seasoned omelet strips. Preheat a nonstick skillet over medium-high heat and coat with vegetable cooking spray. In a medium bowl, lightly beat eggs with mirin and 11/2 tsp. of the soy sauce. Pour mixture into hot skillet, using a spatula to lift edges of omelet as they set and move runny mixture from on top of omelet to underneath it. When only a small amount of liquid remains on top of omelet, flip it over to finish cooking.
3. Remove omelet to a plate and set aside.
4. Wipe skillet clean, then heat vegetable oil over high heat. Add scallions and carrots and cook, stirring, for 30 seconds, then add peas and mushrooms and stir for 1 minute.
5. If using salmon or beef, add to mixture, toss, and heat over medium heat until all ingredients are heated through, about 2 to 3 minutes. Serve immediately.
6. Add cooked rice, sprinkle with remaining 2 Tbsp. soy sauce, and cook, stirring until mixture is heated through, about 3 to 5 minutes. Cut reserved omelet into thin strips, add to rice, and stir in to combine.
Notes:
Nutritional value is based on the vegetarian version of this recipe.
Source: Hannaford fresh Magazine, March - April 2009

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Quantity Ingredients  
3 each Egg  
11/2 teaspoon Wine, mirin, INTL  
21/2 tablespoon Low sodium soy sauce  
2 teaspoon Vegetable oil  
10 each Medium scallions, trimmed and thinly slice  
1/2 cup Fresh carrots, pared and julienne cut  
1 cup Frozen green peas, thawed  
8 oz Fresh sliced mushrooms  
3 cup Cooked brown rice  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 654 kcal (32%)
Calories from Fat 144 kcal (0%)
Total Fat 16 g (24%)
Saturated Fat 9 g (45%)
Cholesterol 161 mg (53%)
Sodium 684 mg (28%)
Total Carbohydrates 125 g (41%)
Dietary Fiber 12 g (48%)
Protein 24 g (40%)
Vitamins
Vitamin A 4170 IU (83%)
Vitamin C 21 mg (35%)
Minerals
Calcium 131 mg (2%)
Iron 10 mg (16%)
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