Fried black rice with bok choy is a quick, easy and nutritious meal, packed with whole grains and seasonal vegetables.
Last year, I wrote this article for Pure Barre's blog, outlining my strategy for weekend meal prep. You can read it yourself, but here's my basic gameplan:
- Cut and roast veggies
- Cook a big batch of grains and/or beans
- Make a soup, stew, chili, or some other batch meal I can reheat on the days I don't feel like cooking
- Prepare a grab and go breakfast
- Portion out grab and go snacks
I aim to do at least three of these things each Sunday. It doesn't always happen, but even if I cross just one item off the list, it makes a huge difference in simplifying and streamlining my week. Ever since I got an electric pressure cooker last year, which cooks grains in 15 minutes and beans in 30, there's no excuse not to whip up a batch to last all week.
You'll find a million things to do with a big batch of cooked whole grains. Pour in almond milk, honey and fresh fruit for breakfast. Whip up a grain bowl with leftovers and random bits hanging around the fridge. Toss in olive oil and fresh herbs for a simple side dish. But who am I kidding? 99.9% of the time I make fried rice.
I have endless love for fried rice. From the authentic versions at my favorite restaurants to the uber-greasy Panda Express at the mall version, I love it all!
It couldn't be easier to make homemade fried rice. I rarely follow a recipe, but for the sake of sharing, I wrote down this one today. Basically I saute onion, garlic a seasonal vegetable in oil, usually olive or sesame, add cold cooked brown rice or some other whole grain, then scramble in an egg. It's as easy as that! Just be sure to use cold rice, otherwise it will get mushy.
For this recipe, I used black rice, also called forbidden rice. It's black when raw, and a dark purple-ish color when cooked. It's hue comes from anthocyanins, the same type of antioxidant that gives blueberries, blackberries and other purple fruits & veg their color. Anthocyanins have been shown to protect against diabetes, cancer and heart disease. And actually, black rice has almost as much anthocyanin as blueberries and blackberries! You can purchase it online or at most health food stores and well stocked grocery stores, where it's often sold in bulk.
Fried Black Rice with Bok Choy
- 1 cup black rice, cooked then cooled
- 2 tablespoons sesame oil plus 1 teaspoon
- 1/2 large yellow onion, chopped
- 2 carrots, chopped
- 3 garlic cloves, minced
- 1 lb bok choy, chopped
- Chili flakes (not sure how much because this happened)
- 2 scallions, chopped
- 2 tablespoons soy sauce
- 4 eggs, beaten
- 1/3 cup peanuts, toasted
- Heat oil in a large sided skillet on medium high heat. Add onion, carrots and garlic and saute 5 minutes until translucent. Add bok choy and chili flakes, saute until stems are tender and leaves are wilted. Stir in rice, let sit for a minute to crisp, then toss. Repeat until rice is slightly crispy, about 10 minutes total.
- Add scallions and soy sauce and toss to combine. Remove rice to a serving bowl.
- Reduce heat to medium. Add sesame oil to the empty skillet. Pour in beaten egg. Scramble egg by pushing in sides towards the center until cooked through, then break apart with a spatula. Stir eggs into the rice. Serve garnished with peanuts.