Welcome to Street Prophet’s Thursday Coffee Hour cleverly located at the intersection of religion and politics.
Rice has been a major food group for thousands of years.
The history of rice cultivation is long and complicated. The current scientific consensus, based on archaeological and linguistic evidence, is that Oryza sativa rice was first domesticated in the Yangtze River basin in China 13,500 to 8,200 years ago.
As I was doing the rice diary I realized that I had several fried rice recipes. I decided that they need their own diary.
Amount Measure Ingredient -- Preparation Method
¼ teaspoon seasoned salt – see recipe
2 whole eggs -- beaten slightly
1 teaspoon ginger root -- minced fine
8 ounces mushroom caps -- sliced
1 cup frozen green peas -- defrosted
4½ cups cooked rice -- cooled
3 tablespoons low sodium soy sauce
Heat a wok or large skillet over medium heat.
Add 1 tablespoon oil and heat until shimmering.
Mix the seasoned salt into eggs.
Add the egg mixture to the wok and cook until soft curdles form.
Remove the eggs from the wok and set aside.
Increase the heat to medium-high and add 1 tablespoon oil.
Stir-fry the shallots, ginger and garlic until soft.
Add the mushrooms and peas and stir-fry until heated through about 2 minutes.
Remove the vegetables from the wok and set aside.
Add remaining 2 tablespoons of oil to the wok.
Rub rice with hands to separate the grains and add to wok.
Stir-fry the rice about 2 minutes or until hot.
Add the vegetable mixture, soy sauce, and eggs to the wok.
Heat the Fried Rice for 1 minute or until heated through.
Per Serving: 320 Calories; 11g Fat (32.3% calories from fat); 8g Protein; 45g Carbohydrate; 2g Dietary Fiber; 71mg Cholesterol; 412mg Sodium. Exchanges: 2½ Grain(Starch); ½ Lean Meat; ½ Vegetable; 2 Fat; 0 Other Carbohydrates.
Amount Measure Ingredient -- Preparation Method
4½ cups cooked rice -- cooled
¼ teaspoon seasoned salt — see recipe
2 whole green onions -- sliced ¼ inch thick
1 teaspoon ginger root -- finely minced
1 cup frozen green peas -- defrosted
3 tablespoons low sodium soy sauce
½ pound skinless boneless chicken breasts -- sliced thin
1 tablespoon low sodium soy sauce
Mix the cornstarch with 1 tablespoon of the soy sauce in a medium bowl.
Slice the chicken thinly and place in the soy sauce and cornstarch mixture and mix to coat well.
Let the chicken marinate for 15 minutes.
Heat the wok or large frying pan over medium heat.
Add 1 tablespoon of oil to the wok or large frying pan.
Mix the seasoned salt into the eggs.
Add the egg mixture to the wok or large frying pan and cook until soft curdles form.
Remove the eggs from the wok or large frying pan and set aside.
Increase the heat to medium-high and add 1 tablespoon oil.
Stir-fry the ginger and garlic until fragrant.
Add the peas to the wok or large frying pan and stir-fry until heated through about 2 minutes.
Remove the eggs and peas from the wok or large frying pan and set aside.
Add 1 tablespoon oil to the wok or large frying pan and add the chicken and cook until the chicken has browned.
Remove the chicken from the wok or large frying pan.
Add the remaining 1 tablespoon of oil to the wok or large frying pan.
Rub the rice with your hands to separate the grains and add to the wok or large frying pan.
Stir-fry the rice for about 2 minutes or until hot.
Add the vegetable mixture, green onions, chicken, soy sauce, sesame oil and eggs to the wok or large frying pan.
Heat for a couple of minutes until warmed through.
Notes: Mixing the meat with the soy sauce and cornstarch is a Chinese technique called velveting and makes the meat super tender.
Per Serving: 357 Calories; 12g Fat (30.5% calories from fat); 17g Protein; 44g Carbohydrate; 2g Dietary Fiber; 93mg Cholesterol; 535mg Sodium. Exchanges: 2 ½ Grain(Starch); 1½ Lean Meat; ½ Vegetable; 2 Fat; 0 Other Carbohydrates.
Amount Measure Ingredient -- Preparation Method
1 teaspoon ginger root -- minced
8 ounces water chestnuts -- diced
⅛ cup low sodium soy sauce
2 tablespoons light brown sugar -- packed
2 teaspoons Asian seasoning – see recipe
Make the rice according to the package directions.
Set the rice aside to cool.
Heat the oil in a wok or large frying pan to medium high and the oil is shimmering.
Add the shallots, garlic and ginger to the wok or large frying pan and cook for 30 seconds.
Add the ham, pineapple and water chestnuts to the wok or large frying pan.
Heat the ham mixture until warmed through.
Mix the soy sauce, pineapple juice and brown sugar together in a small bowl.
Add the soy sauce mixture to the ham mixture.
Add the rice to the ham mixture and stir until combined and heated through.
Per Serving: 573 Calories; 5g Fat (8.4% calories from fat); 13g Protein; 116g Carbohydrate; 3g Dietary Fiber; 11mg Cholesterol; 491mg Sodium. Exchanges: 7 Grain(Starch); ½ Lean Meat; 0 Vegetable; ½ Fruit; ½ Fat; 0 Other Carbohydrates.
Amount Measure Ingredient -- Preparation Method
3 cups cooked rice -- cooled
5 ounces water chestnuts -- drained and sliced
4 tablespoons teriyaki sauce -- see recipe
1 teaspoon Chinese five spice – see recipe
Rub the rice together with wet hands so that the grains are separated and set aside.
In a small bowl lightly beat together the eggs and salt.
Heat a wok or large frying pan over medium heat and when the wok or large frying pan is hot add 1 tablespoon of oil.
When the oil is hot add the eggs and cook until soft curds form.
Remove from the eggs from the wok or large frying pan and set aside.
Increase the heat to medium-high and add 1 tablespoon more of oil.
When the oil is hot add the shallot.
Stir-fry until the shallot is soft.
Add the garlic, peas, water chestnuts, garlic and mushrooms to the wok or large frying pan.
Stir-fry until heated through about 2 minutes.
Remove everything from the wok or large frying pan and set aside.
Pour the remaining oil into wok or large frying pan.
When the oil is hot add the rice and stir-fry until heated through about 2 minutes.
Stir in the vegetables, eggs, teriyaki sauce and Chinese five spice to the rice.
Stir the mixture gently breaking the eggs into small pieces.
Per Serving: 334 Calories; 11g Fat (30.9% calories from fat); 9g Protein; 48g Carbohydrate; 2g Dietary Fiber; 71mg Cholesterol; 714mg Sodium. Exchanges: 2 Grain(Starch); ½ Lean Meat; ½ Vegetable; 2 Fat.
Amount Measure Ingredient -- Preparation Method
¼ teaspoon seasoned salt — see recipe
1 teaspoon ginger root -- minced fine
8 ounces mushroom caps -- sliced
½ pound Char Siu -- diced - see recipe or ground pork
4½ cups cooked rice -- cooled
2 whole green onions -- sliced into ¼ inches pieces
3 tablespoons low sodium soy sauce
Heat a wok or large skillet over medium heat.
Add 1 tablespoon of oil to the wok or large frying pan.
Mix the seasoned salt into eggs.
Add the egg mixture to the wok or large frying pan and cook until soft curdles form.
Remove the egg from the wok or large frying pan and set aside.
Increase the heat to medium-high and add 1 tablespoon oil and the ginger and garlic.
Stir-fry the ginger and garlic until fragrant.
Add the peas, mushrooms, and pork to the wok or large frying pan and stir-fry until heated through about 2 minutes.
Remove the vegetables from the wok and set aside.
Add the remaining oil to wok or large frying pan.
Rub the rice with your hands to separate the grains and add to the wok or large frying pan.
Stir-fry the rice about 2 minutes or until hot.
Add the vegetable mixture, green onions, soy sauce, sesame oil, and eggs to the wok or large frying pan.
Heat a the Pork Fried Rice a couple of minutes or until heated through.
Notes: You can use the Char Siu from the recipe in the book or purchase some from a Chinese deli.
Per Serving382 Calories; 13g Fat (30.8% calories from fat); 16g Protein; 49g Carbohydrate; 2g Dietary Fiber; 95mg Cholesterol; 478mg Sodium. Exchanges: 2½ Grain(Starch); ½ Lean Meat; ½ Vegetable; 2 Fat; 0 Other Carbohydrates.
Char Siu - Chinese Barbecue Pork
Amount Measure Ingredient -- Preparation Method
2½ pounds pork tenderloin -- trimmed and sliced
1½ tablespoons light brown sugar -- packed
1½ tablespoons low sodium soy sauce
1½ tablespoons sherry or rice wine
1½ tablespoons no salt added tomato paste
1½ teaspoons Chinese five spice – see recipe
Mix everything except the meat together in a small bowl.
Pour the marinade into a Ziploc bag.
Trim the meat of excess fat and slice about ¼ inch thick and 2 to 3 inches long..
Add the meat to the marinade and refrigerate for at least 8 to 10 hours turning occasionally.
Heat the oven to 375°F.
Place the meat on a wire rack over a roasting pan lined with foil.
Cook the meat for 20 minutes on each side.
While the meat is cooking place the marinade into a small saucepan and heat to boiling stirring to make sure everything is dissolved.
Pull the meat from oven and raise heat to 425°F.
Brush the marinade over the meat and cook for 5 minutes.
Turn the pork to the second side and brush with the marinade and cook for another 5 minutes.
Notes: Boston pork roast is another name for pork butt.
Serving Ideas: This recipe can be used in making the steamed pork buns called Char Siu Bao.
Per Serving: 182 Calories; 4g Fat (22.7% calories from fat); 24g Protein; 10g Carbohydrate; trace Dietary Fiber; 74mg Cholesterol; 199mg Sodium. Exchanges: 3½ Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; ½ Other Carbohydrates.
Amount Measure Ingredient -- Preparation Method
Mix everything together and store in a jar with a lid.
Per Serving: 2 Calories; trace Fat (8.7% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 549mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 Fat; 0 Other Carbohydrates.
Amount Measure Ingredient -- Preparation Method
1 tablespoon crushed red pepper flakes
Mix everything together and store in a jar with a lid.
Per Serving: 7 Calories; trace Fat (16.5% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 157mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.
Amount Measure Ingredient -- Preparation Method
8 whole star anise or 1 tablespoon ground anise seed
1½ tablespoons Szechaun peppercorns or 1 tablespoon ground peppercorns
1½ tablespoons whole cloves or 1 tablespoon ground cloves
1½ tablespoons fennel seeds or 1 tablespoon ground fennel seeds
3 whole cinnamon sticks or 1 tablespoon ground cinnamon
Grind everything together until a fine powder forms.
Store in a jar with a lid.
Per Serving: 25 Calories; 1g Fat (26.2% calories from fat); 1g Protein; 5g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fat.
Amount Measure Ingredient -- Preparation Method
¼ cup low sodium soy sauce
2 tablespoons light brown sugar -- packed
1 teaspoon ginger root -- finely minced
1 clove garlic -- finely minced
2 tablespoons pineapple juice -- divided
Mix 1 tablespoon of the pineapple juice with the cornstarch to make a slurry.
Add the remaining ingredients in a small saucepan over medium heat.
Heat the sauce to a simmer and let simmer for 15 minutes stirring frequently so the flavors can meld.
Raise the heat to high and add the slurry and let the sauce boil stirring constantly until thickened.
Remove the sauce from the heat and let cool.
Store in a jar with a lid.
Per Serving: 55 Calories; 1g Fat (11.4% calories from fat); 1g Protein; 11g Carbohydrate; trace Dietary Fiber; trace Cholesterol; 343mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 Fruit; 0 Fat; ½ Other Carbohydrates.