Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in this dish.


"You do not sew with a fork, and I see no reason why you should eat with knitting needles."

-Miss Piggy

The refrigerator light goes on...

You may be shocked that I'm using instant brown rice. If you'd rather cook the rice yourself, use raw brown rice and cook it using these instructions.

I have tested a number of instant brown rice products, actually, and they're pretty good. The Minute Rice brand is good, as is the Uncle Ben's. The Success Rice boil in bag brown rice was also surprisingly good. All have a chewy texture and nutty flavor. They only take about 10 minutes (instead of up to 30) and for a lot of folks this can be a big deal when crunched for time.

Ginger Root

The gnarly looking root comes from a plant grown in subtropical and tropical areas (most ginger in U.S. markets comes from Jamaica).

Higher quality young ginger roots are harvested in the spring and are more readily available in specialty or Asian markets. It has a thin, light tan skin and has a less woody texture than the more common mature ginger root. The trade off is that mature ginger is available in most supermarkets today.

The tougher skin of older root must be peeled off completely. Smooth skin that appears slightly moist is a sign of freshness. Ginger root will only keep for at most 2 weeks in the fridge and you can tell it's not fresh when the skin begins to wrinkle. It does freeze but with it being widely available it's best to just buy the amount that you will need for a particular recipe.


Quickie Chicken Fried Rice - Low Sodium Version

Servings = 2 | Serving size =about 2 1/2 cups fried rice

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes great leftovers.

1/2 cup instant brown rice
2 tsp sesame oil
1 large red onion (diced)
2 large carrots (peeled and diced)
6 ounces boneless skinless chicken thighs (cubed)
1 tsp ground ginger
2/3 cup frozen peas (thawed)
fresh ground black pepper (to taste)
3 tsp low sodium soy or gluten-free tamari sauce
1 large egg (beaten)

Cook the instant brown rice to the directions on the package.

When the rice is ready, set it aside. Place the sesame oil in a wok or large skillet over high heat. When the oil is very hot and nearly smoking, add the onions and carrots. Cook for about 3 to 4 minutes until the onions begin to soften.

Add the chicken thighs and ginger. Cook for about ten minutes, stirring frequently. Add the peas, pepper and soy or tamari sauce.

Add the cooked rice and toss until the rice, veggies and chicken are well blended.

Add the beaten egg and toss until the egg is cooked through. Serve.

Nutrition Facts

Serving size = about 2 1/2 cups fried rice

Servings = 2


Amount Per Serving

Calories 520 Calories from Fat 148
  % Daily Value
Total Fat 17g 26%
    Saturated Fat 3g 16%
    Monounsaturated Fat 6g
    Trans Fat 0g
Cholesterol 175mg 58%
Sodium 431mg 18%
Total Carbohydrates 65g 22%
    Dietary Fiber 9g 35%
    Sugars 13g
Protein 29g
Vitamin A 396% Vitamin C 38%
Calcium 11% Iron 20%
Vitamin K 32 mcg Potassium 952 mg
Magnesium 131 mg