My freshman year has gone by in a breeze. I feel like I walked through the Harriton doors for the first time just last week. With summer just three weeks away and finals coming up, Harriton students like me are boiling over with excitement and stress. This week I have decided to make a quick weeknight dinner to fuel your mind for finals, make a great meal for a picnic, or just be a delicious and healthy meal when you have to rush out the door: spinach and pea fried rice.

PEAS:

Peas have always been one of my favorite vegetables and are an easy addition to almost any snack. You can add peas to salads, sauté them plain, and even make soup with them! Peas are low in fat, high in protein and fiber, and chock-full of nutrients. They prevent against aging and help mantain a stable weight, as well as strengthening your immune system and bones. Peas also lower your cholesterol and protect against heart disease.

SPINACH:

This leafy green vegetable has higher amounts of antioxidants than almost any fruit or vegetable. Spinach regulates blood sugar and is a very abundant source of Vitamin C and protein. It is one of the best plant-based sources of iron that you can eat, too. Spinach can prevent against cancer, lower your blood pressure, and strengthen your bones.

BROWN RICE:

Although you may be averse to brown rice because white rice is just so good, brown rice is actually one of the best foods you can provide for your body and it tastes just as delicious as white rice. It is a whole grain that is filled with protein, fiber, and antioxidants. Brown rice promotes weight loss, contains many natural and essential oils, and is high in magnesium.

NOTES AND TIPS:

– The recipe calls for fresh peas, but I already had frozen peas from earlier in the week, so I used them and the recipe was still delicious. Plus, as you know, frozen fruits and vegetables typically have more nutrients that fresh ones.

-I love button mushrooms, so I added them to the pot with the spinach and cooked them with the fried rice. The mushrooms add antioxidants and many other health benefits, not to mention a great taste, to the dish.

-Mirin is a sweet rice wine that you can find in the Asian section of the supermarket. If you do not want to go to the store, you can substitute for the tablespoon of mirin with a tablespoon from a mixture of 1-2 tablespoons of sugar (depends how sweet you want it) with ½ cup of white wine.

-If you want the rice to be crispier or softer, cook for more or less time. It depends on how you like the texture of your rice and how strong you want the taste of your egg; the longer you cook, the more the rice is coated in the egg.

Spinach and Pea Fried Rice:

Ingredients:

2 tablespoons of peanut or olive oil

½ a bunch of scallions, including some of the green stalks, diced

1 cup of shelled or frozen peas

2 cups of cooked brown rice

3 tablespoons of soy sauce

1 tablespoon of rice wine vinegar

1 tablespoon of mirin

1 ½ cups of shredded spinach

3 large eggs

2 tablespoons of sesame seeds (optional)

Black pepper for seasoning

Directions:

1. In a large skillet over low heat, heat 1 tablespoon of oil.
2. Stir in the scallions and peas, and cook until warm, 2-3 minutes.
3. Stir in the brown rice, soy sauce, rice vinegar, and mirin, and cook for 2-3 more minutes to fry the rice.
4. Add the shredded spinach, stirring and cooking until the spinach starts to wilt.
5. Create a large well in the center of the rice and add the remaining tablespoon of oil. Whisk the eggs in a bowl and pour them into the well. Cook the eggs, stirring them occasionally for 3-4 minutes.
6. Stir in the sesame seeds and black pepper and serve hot.

Yield: 4 servings