A low-fat, low-sodium dish, beef fried rice incorporates juicy steak or ground beef with rice, a variety of fresh vegetables and a tangy sauce for a simple but tasty, Asian-style meal-in-one. To save time, cook brown or white rice the day before and store it in the refrigerator. You can finish this simple dish the next day and have it ready to serve in less than 20 minutes. Top the dish with mandarin oranges and chopped green onions for an additional touch of flavor and color.
Cook approximately 1 cup of white or brown rice as directed on the package. If you prefer, you can use instant rice. Set the rice aside while you prepare the other ingredients.
Cut a steak into bite-size pieces. For best results, use tender steak such as sirloin. Alternatively, you can use lean ground beef.
Coat a wok or skillet with cooking oil or nonstick cooking spray, then cook the meat on medium-high heat, stirring often, until the steak is fully cooked or the ground beef is no longer pink.
Clean the pan, then heat a small amount of canola or vegetable oil. Add finely sliced garlic and chopped onion, then cook for about 1 minute, or until the garlic and onion are slightly soft.
Stir in your choice of vegetables such as green or red peppers, sliced mushrooms, sliced celery and pea pods. Cook on medium heat until the vegetables are slightly tender.
Transfer the vegetables to a bowl and set them aside.
Coat the pan lightly with oil or nonstick cooking spray and add the rice to the pan. Stir-fry for 2 to 3 minutes, stirring gently to separate the rice. Add the vegetables and beef.
Place soy sauce in a small bowl. Stir in hot pepper sauce and sesame oil. Add a dash of ginger, if desired. Stir the sauce into the meat, rice and vegetables.
Heat until the ingredients are hot clear through, then transfer them to a serving bowl. Top the dish with canned mandarin oranges and green onions, if desired.
Serve the beef fried rice hot.
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- Low-sodium soy sauce is available if sodium is a concern.
M.H. Dyer began her writing career as a staff writer at a community newspaper and is now a full-time commercial writer. She writes about a variety of topics, with a focus on sustainable, pesticide- and herbicide-free gardening. She is an Oregon State University Master Gardener and Master Naturalist and holds a Master of Fine Arts in creative nonfiction writing.