Healthy recipe for diabetics: Chinese fried rice

Written By: Admin | Updated : August 6, 2013 11:45 AM IST

Rice is the cereal that diabetics are advised to avoid. Add plenty of vegetables to the rice dish and use minimal oil for a simple and guilt free way to include rice in your diet! Adding vegetables not only enhances its vitamin value but also contributes plenty of fibre that prevents a rapid rise in blood sugar levels after a meal. Select an unprocessed variety of rice like kolam or brown rice instead of polished rice which has little or no fibre.

Preparation Time: 15 mins

Cooking Time: 30 mins

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Makes 6 servings

Ingredients

Uncooked rice (chawal), washed1 cup

French beans, finely chopped 3/4 cup

Carrots, finely chopped 3/4 cup

Capsicum, finely chopped 1/4 cup

Celery (ajmoda), finely chopped 2 sticks

Spring onions and greens separated, finely chopped 2

Soy sauce 1/2 tsp

Oil 1 1/2 tsp

Salt to taste

To Serve

Chillies in vinegar

Method

Boil the rice in two cups of water. Each grain of the cooked rice should be separate.
Heat the oil in a non-stick pan. Add all the vegetables except the spring onion greens. Sprinkle two tablespoons of water and cook for 4 to 5 minutes
Add the rice, soya sauce, spring onion greens and salt. Mix well and saut for two minutes.
Serve hot, with chillies in vinegar.

Tips

You can also use broken wheat (dalia) instead of rice to make this dish.

Nutrient values per serving

Amt	Energy	Protein	Cho	Fat	Vit-A	Vit-C	Calcium	Iron	F.Acid	Fibre
101 gm	177 kcal	3.5 gm	35.8 gm	2.2 gm	288.8 mcg	17.6 mg	38.3 mg	0.8 mg	14.5 mcg	0.8 gm