Makes 6 servings
Active Time : 30 minutes
Total Time : 30 minutes
Ingredients :
3 large eggs, beaten
4 small shallots, peeled
3 cloves garlic, peeled
2 tablespoons whole almonds
2 small chile peppers, seeded and diced
2 tablespoons peanut oil, or canola oil, divided
2 cups finely chopped vegetables, or shredded vegetables, such as yellow bell pepper, cabbage and broccoli
2 tablespoons reduced-sodium soy sauce
2 tablespoons kecap manis, (see Ingredient Note)
4 cups cooked and cooled brown rice
2 scallions, thinly sliced
1 medium tomato, sliced
1 small cucumber, sliced
Method :
1. Generously coat a wok or large skillet with cooking spray and heat over medium-high heat. Pour in eggs, reduce heat to medium-low and cook, lifting the edges so uncooked egg flows underneath, until mostly set, 1 to 2 minutes. Slide out of the pan onto a clean cutting board. When cool enough to handle, cut into thin strips.
2. Place shallots, garlic, almonds and chiles in a food processor. Process to a thick paste. Heat 1 tablespoon oil in the wok (or pan) over medium-high heat. Add the paste and cook until fragrant, about 2 minutes. Transfer to a small bowl.
3. Heat the remaining 1 tablespoon oil over medium-high heat. Add vegetables and cook, stirring, until crisp-tender, about 2 minutes. Add the shallot paste, soy sauce, kecap manis and rice and stir until combined and heated through, about 2 minutes more. Transfer the Nasi Goreng to a platter. Top with the strips of egg and scallions. Arrange tomato and cucumber slices around the edges.
NUTRITION INFORMATION: Per serving:
292 calories; 10 g fat (2 g sat, 5 g mono); 106 mg cholesterol; 38 g carbohydrate; 8 g protein; 4 g fiber; 356 mg sodium; 368 mg potassium.
Nutrition bonus:
Vitamin C (60% daily value), Selenium (26% dv), Magnesium (19% dv), Vitamin A (15% dv). 2 1/2 Carbohydrate Servings
Exchanges: 2 starch, 1 vegetable, 1/2 medium-fat meat, 1 fat
TIP: Ingredient Note: Kecap manis is a thick, palm sugar-sweetened soy sauce. It’s used as a flavoring, marinade or condiment in Indonesian cooking. Find it in Asian food markets or online at importfood.com.
To substitute for kecap manis, whisk 1 tablespoon molasses with 1 tablespoon reduced-sodium soy sauce.
Active Time : 30 minutes
Total Time : 30 minutes
Ingredients :
3 large eggs, beaten
4 small shallots, peeled
3 cloves garlic, peeled
2 tablespoons whole almonds
2 small chile peppers, seeded and diced
2 tablespoons peanut oil, or canola oil, divided
2 cups finely chopped vegetables, or shredded vegetables, such as yellow bell pepper, cabbage and broccoli
2 tablespoons reduced-sodium soy sauce
2 tablespoons kecap manis, (see Ingredient Note)
4 cups cooked and cooled brown rice
2 scallions, thinly sliced
1 medium tomato, sliced
1 small cucumber, sliced
Method :
1. Generously coat a wok or large skillet with cooking spray and heat over medium-high heat. Pour in eggs, reduce heat to medium-low and cook, lifting the edges so uncooked egg flows underneath, until mostly set, 1 to 2 minutes. Slide out of the pan onto a clean cutting board. When cool enough to handle, cut into thin strips.
2. Place shallots, garlic, almonds and chiles in a food processor. Process to a thick paste. Heat 1 tablespoon oil in the wok (or pan) over medium-high heat. Add the paste and cook until fragrant, about 2 minutes. Transfer to a small bowl.
3. Heat the remaining 1 tablespoon oil over medium-high heat. Add vegetables and cook, stirring, until crisp-tender, about 2 minutes. Add the shallot paste, soy sauce, kecap manis and rice and stir until combined and heated through, about 2 minutes more. Transfer the Nasi Goreng to a platter. Top with the strips of egg and scallions. Arrange tomato and cucumber slices around the edges.
NUTRITION INFORMATION: Per serving:
292 calories; 10 g fat (2 g sat, 5 g mono); 106 mg cholesterol; 38 g carbohydrate; 8 g protein; 4 g fiber; 356 mg sodium; 368 mg potassium.
Nutrition bonus:
Vitamin C (60% daily value), Selenium (26% dv), Magnesium (19% dv), Vitamin A (15% dv). 2 1/2 Carbohydrate Servings
Exchanges: 2 starch, 1 vegetable, 1/2 medium-fat meat, 1 fat
TIP: Ingredient Note: Kecap manis is a thick, palm sugar-sweetened soy sauce. It’s used as a flavoring, marinade or condiment in Indonesian cooking. Find it in Asian food markets or online at importfood.com.
To substitute for kecap manis, whisk 1 tablespoon molasses with 1 tablespoon reduced-sodium soy sauce.
Source: EatingWell, January/February 2008
Formatted by : Chupa Babi: 01.10.08
