Veggie Stir-fry Rice

PKU Friendly Veggie Stir-Fry Rice

God, I love a good stir-fry. When I need to use rice in a recipe, I always make a large batch. I use the leftover rice and usually turn it into a stir-fry. Not only is it a good way to use up extra rice that might wind up in the trash otherwise, making stir-fry leaves me with leftovers. Generally, I hate having leftovers in my fridge, but they are super quick and easy to grab to bring to work for lunch. Veggie stir-fries are delicious and, at least for me, taste just as good reheated.  

I do use regular white rice to make this. Growing up, my phe-tolerance always allowed me to eat regular rice. If the rice is too much phenylalanine for you, swap it for some low-pro rice. Most of the phe is in the rice for this recipe anyway, so if you can tolerate the rice, great! If not, or if you are looking for a lower-phe meal, swap it for some low-pro rice. Also, think about what veggies you add to the recipe, as ones like peas, do tend to be higher in phe as well.

Another bonus about this recipe is that any of the vegetables and seasonings can be changed depending on your taste preferences or by what food you have on hand. I usually always have frozen peas and corn, so those always wind up in my stir-fries. I happened to have some carrots on hand when making this recipe. If I have mushrooms or onions in my kitchen I will throw them into the stir-fry as well. If using onions, I will put them into the pan at the same time when I put in the raw carrots. And for those of you who don’t like the heat, don’t add the cayenne pepper!

Ingredients:

1 cups dry white rice (or lo-pro rice) ½ cup raw or canned carrots ½ cup of frozen or canned peas ½ cup of frozen or canned yellow corn 2 tbsp. cooking oil 2 tbsp. rice vinegar ½ tsp. minced garlic 2 tbsp. soy sauce 2 tbsp. duck sauce 2 tbsp. stir fry sauce ¼ tsp. cayenne pepper ½ tsp. garlic powder ½ tsp. ground coriander ½ tsp. onion powder 

Servings per Recipe: 4 Serving size: ½ cup Phe per serving: 214mg* *Phe calculated using regular white rice

Directions:

1. Cook rice as instructed on the bag/box. (I used my rice cooker, but can be cooked on the stove as well).

2. Heat up a large frying pan or wok using cooking oil on high heat. Once the pan is hot add the carrots (if using raw carrots), and minced garlic. Cook for 3-5 minutes for carrots to soften and then add the peas and corn. If you are using canned or frozen carrots, add carrots, peas, and corn all at once.

3. Season with some salt and cook for 1-2 minutes, or until soft.

4. Once the vegetables are soft, add the rice. Start by adding the rice vinegar. Stir. Add the soy sauce, and stir. Add the duck sauce and stir.

5. Add garlic powder, ground coriander, onion powder and stir.

6. Finally add the stir-fry sauce. Stir. Cook for 2-3 more minutes to make sure all the sauces are blended.

7. Serve and enjoy!