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Fried Rice with Tofu and Flaxseed
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FLAXSEED - the seed has many vitamins and minerals, as well as omega-3 fatty acids, the essential polyunsturated fat that may reduce risk of heart disease. It is rich in fiber and lignans, hormones thought to inhibit breast and prostate cancers.
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Ingredients:
1/2 packet firm tofu, drained and cut into 1/4 inch dice
3 tablespoons low-sodium soy sauce
1 cup jasmine rice
1 tablespoon extra-virgin olive oil
1 tablespoon unsalted butter
3 large eggs, beated
1 medium carrot, peeled and finely grated
3/4 cup fresh shelled or frozen thawed peas
6 scallions, white and light-green parts only, thinly slliced on the diagonal
1 tablespoon whole brown flaxseed, plus 2 teaspoons ground brown flaxseed
3/4 teaspoon toasted sesame oil
Freshly ground pepper
Instructions:
Gently toss tofu with 1 tablespoon soy sauce in a medium bowl; set aside.
Bring rice and 1 1/2 cups water to a boil in a medium saucepan. Cover ; reduce heat to medium-low and simmer until rice is tender and water has been absorbed, about 10 mintues. Set aside.
Heat olive oil and butter in a large skillet over medium heat. Add eggs and cook, stirring until just starting to set, about 30 seconds. Add reserved rice; stir to coat and break up any lumps. Reduce heat to medium-low and add carrot, peas and scallions.
Cook until heated through about 4 minutes. Add whole and
ground flaxseed, remaining 2 tablespoons soy sauce, the sesame oil and tofu; cook 5 minutes more.
Season with pepper
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