NO FAT VEGETABLE 'FRIED' RICE

Posted by by Mary Schnoebelen on 2/11/2017 to Savory Meals
NO FAT VEGETABLE FRIED RICE
Vegan Delicious & Nutritious – No Added Fat!
This amazing recipe makes about 12 cups of NO FAT FRIED RICE & VEGETABLES! It freezes well and makes delicious leftovers or a base for Veggie Burgers – YUM! So let’s get cookin’!
 
FIRST: Dice and Sauté 3 Large Red Onions on low heat in a non-stick fry pan. I do not recommend using any non-stick pan with an aluminum core, no matter how many layers they claim are between your food and this toxic substance. After months of research, I finally bought this stainless steel covered ceramic pan on Amazon. Just use a little water instead of oil, or some liquid from a can of olives!
 
SECOND: After golden and well cooked, remove half the Onions from the pan and put them in the Instant Pot.
 
THIRD: CHOP 5-7 Large Portabella Mushrooms AND ADD to the sautéed onions in the fry pan. 
Season with Onion and Mustard powder, Basil and a pinch of sage.
 
NOW, WHILE THE MUSHROOMS SAUTE, ADD THESE INGREDIENTS TO THE ONIONS IN INSTANT POT:
2 1/2 C Purified water
1-2 Tsp. Vegetarian Better than Bouillon
1 Tsp Himalayan Salt
6-7 Drops Liquid Smoke
Any other seasonings you like in your rice.
Cook, stirring all together on the Medium SAUTEE SETTING a few minutes to get the mix nice and hot, THEN ADD:
2 C Dry Short Grain Brown Rice
 
OK, now just turn OFF the IP by pressing the Cancel Button. (You do this so you can program the IP to the Pressure Cook function.)
NOW, Put the pressure cook lid on the IP (it sings a lovely little electronic song when it makes the connection), and check the Valve so it’s flipped over to Pressure. Easy Peasy! If you're not using the IP, basically you're just cooking the rice at this point.
 
Select MANUAL SETTING and use the +/- buttons to set time to 24 minutes. 
After cooking is finished and the IP beeps, it will go into WARM MODE.
Allow rice to ‘rest’ for 10 minutes in WARM MODE.
 
While the rice cooks in the IP, add more veggies to your sautéed mushroom/onion mix…add one bag of frozen broccoli, 1/2 bag of mixed peas and corn, some sliced red pepper any other vegetables frozen or raw) you like or have on hand. Cover until steamed nicely with all that sautéed onion/mushroom goodness!
 
*When the rice has ‘rested’ 10 minutes carefully release the Valve on the IP to let steam escape. Then open the lid, stir and taste - YUM!
NOW COMBINE the vegetables and rice in the IP (or in your stovetop cooking pot), adding any other seasonings you and your family like.
 
But wait…is there a way to make this meal even better AND kick up the protein and mineral content…? Yes!
 
JUST ADD TOFU!
Once your PLANT-BASED NO FAT VEGETABLE FRIED RICE is in the IP ‘resting’, you can amp up the nutritional YUM in this recipe even more with Tofu. PERFECT!

HOW TO PREPARE TASTY TOFU FOR THIS RECIPE – EASY PEASY!
1. Using Firm or Extra Firm Tofu (as much your family enjoys per meal; it can be cooked ahead and warmed again deliciously), Squeeze the water out of it over the sink making sure to not squeeze so hard it begins to crumble, THEN,
2. Wrap it in several layers of thick paper towel or clean food towel and place a light weight - something a little heavy on top of it - like a plate and a can of beans, for 15 minutes. OK, now let’s make a marinade!
3. Marinade the Tofu: Using a shallow baking dish or plate, mix about 1 Tsp of Vegan Worcestershire Sauce and 1 Tsp of Braggs Aminos together until evenly distributed (for half a package of sliced Firm Tofu – use more marinade for larger amounts of Tofu).
4. Slice Tofu about ¼ - ½ inch thick and place in the marinade to soak up all that goodness...you can also sprinkle with garlic or onion powder and any other herbs or spices you and your family enjoy.
5. Allow Tofu to rest about 5-7 minutes on each side, THEN
6. Sauté slices about 5 minutes on each side until lightly golden brown.
EAT & ENJOY! YUM!!

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