In old Klondike days, about the time of spring break-up, often all that was left in the cabin 

larder was a bag of rice.

With a few weathered, withered and dried vegetables, even a prospector or miner could rustle up the vittles in a stir-fry like this.

We have it much easier now.

Colourful and quick, this rice dish is a great family meal. Vary the vegetables as to what you have on hand. Add chicken or, if you prefer, substitute tofu or cooked salmon.

Kids will love this easy-to-fix dish. It makes a great lunch to pack the next day.


Vegetable and Rice Stir Fry

INGREDIENTS

1 cup raw basmati rice

2 cups water

1 teaspoon vegetable or olive oil

½ teaspoon salt

1 tablespoon vegetable oil

3 carrots, peeled and diced

2 stalks celery, sliced on the diagonal

½ red pepper, diced

3 cloves garlic, minced

2 chicken breasts, cooked and diced

4 green onions, sliced

1/3 cup orange juice concentrate

¼ cup soy sauce

2 tablespoons liquid honey

1 cup steamed spinach, chopped

1 cup zucchini, diced

Fresh black pepper to taste

PREPARATION

  • Soak the basmati rice in enough water to cover. Let sit about 15 minutes.
  • Strain the rice, wash and transfer into a saucepan.
  • Add 2 cups water, 1 teaspoon oil, ½ teaspoon salt and stir.
  • Cover, bring to a boil, reduce heat and let simmer for 20 minutes.
  • Remove cooked rice from heat and set aside.
  • Meanwhile, in a wok, heat oil.
  • Add the carrots, celery, red pepper and garlic and cook for about three minutes.
  • Add cooked rice to wok and stir to combine.
  • Add cooked, diced chicken and green onions.
  • Add in orange juice, soy sauce and honey.
  • Add in the spinach and zucchini.
  • Add a good cranking of fresh black pepper.
  • Serve hot.

Yield 4 servings