Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is NOT 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 low-sodium gluten-free tamari sauce in this dish.


"Oh Lord please don't burn us don't kill or toast your flock
Don't put us on the barbecue or simmer us in stock,
Don't bake or baste or boil us or stir-fry us in a wok"
-Monty Python

The refrigerator light goes on...

Another great example of Mediterranean diet principles in a non-Mediterranean recipe. Less meat, veggies, whole grains, great quality oil and legumes – all easy points to improve your Med Diet Score.

Stir-Frys are perfect for a quick meal. It takes a few building blocks. Sesame oil will give it an Asian flavor right off the bat. You can choose almost any vegetable. Green onions are a good choice instead of onions. You could use edamame instead of peas. Flavor with ginger, cilantro, or a bottled Asian sauce such as hoisin (look for low sodium versions). This is fried rice and by its very nature a dish made from leftovers.


Five Spice Pork Fried Rice

Servings: 2 | Serving size: about 2 1/2 cups

Cooking Time: 45 Minutes

This recipe can easily be multiplied and makes great leftovers. For a shorter active cooking time, try making the rice ahead of time - fried rice was created to use up leftover rice and other ingredients.

Five Spice Pork Fried Rice recipe from Dr. Gourmet


  • 2 1/2 cups water
  • 1/2 cup brown rice
  • 4 large green onions
  • 2 tsp. sesame oil
  • 2 Tbsp. fresh ginger root (peeled and minced)
  • 1 large carrots (peeled and diced)
  • 1 rib celery (diced)
  • 6 ounces pork chop (cut into 1/2 inch dice)
  • fresh ground black pepper to taste
  • 4 tsp. low sodium soy sauce or gluten-free tamari sauce
  • 2 tsp. Dijon or Chinese mustard
  • 1/2 tsp. honey
  • 1/2 tsp. five spice powder
  • 1 cup vegetable stock
  • 2/3 cup frozen peas (thawed)
  • 2 large eggs (beaten)

Place the water in a small sauce pan over high heat.

When the water boils, add the rice and reduce the heat to a simmer.

Cook, partially covered, until the water cooks away. Do not stir the rice. When cooked, remove from the stove and set aside.

Cut the white bottoms off of the green onions. Slice the white part crosswise into 1/2 inch lengths.

Cut the green tops crosswise into 1/4 inch slices.

When ready to cook place the sesame oil in a wok or large skillet over high heat.

Add the ginger and the carrots and cook for 2 to 4 minutes. Stir frequently.

Add the celery. Cook for about 3 minutes. Stir frequently.

Add the pork and the white part of the green onions and cook until the pork begins to brown. Stir frequently.

Place the soy sauce, mustard, honey, five spice powder and vegetable stock in a small bowl and whisk until blended.

Add the rice and sauce to the vegetables in the skillet.

Cook for about 3 minutes. Stir frequently.

Add the peas and the green tops of the green onions. Stir well.

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


Nutrition Facts

Serving size: about 2 1/2 cups

Servings: 2

Amount Per Serving

Calories 430 Calories from Fat 90
% Daily Value
Total Fat 10g 13%
    Saturated Fat 2g 11%
    Monounsaturated Fat 3.5g
    Trans Fat 0g
Cholesterol 50mg 16%
Sodium 580mg 25%
Total Carbohydrates 55g 20%
    Dietary Fiber 7g 26%
    Sugars 9g
Protein 30g
Vitamin A 39% Vitamin C 36%
Calcium 7% Iron 17%
Vitamin K 130mcg Potassium 1300mg