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Whole grains, unlike their refined counterpart, contain all the essential parts (and nutrients) of the entire grain seed. They’re rich in dietary fiber, which can lower risk for colorectal cancer. Try them out in this curried stir-fry recipe, using mai fan noodles made with gluten-free brown rice. While this one calls for veggies, shrimp and chicken, you can easily substitute any kind of mix-in you have on hand for an easy weeknight dinner. TBYIL Notes: You can also keep this recipe gluten-free by opting for other gluten free noodles which are widely available at grocers and online. Also, since most of the shrimp in the world are unsafe thanks to Fukushima radiation, the Gulf oil spill and contaminate "sewage ponds" used to raise shrimp in Asia, see our advice on avoiding unsafe shrimp.
(As always, use organic content as much as possible for the healthiest recipe.)
1. Break noodles in half and soak according to package instructions. Drain noodles in colander, run cold water over them and drain well. Transfer noodles back to bowl.
2. While noodles are soaking, in small bowl, combine chicken broth, curry powder, turmeric, salt and sugar. Set aside.
3. In medium skillet over high heat, add 1 tablespoon peanut oil. When oil is hot, add garlic, ginger, scallions and stir-fry until fragrant, 30 seconds. Add cabbage, onion, red and green peppers and stir-fry until vegetables are barely crisp-tender, 2 minutes. Add contents of pan to bowl with drained noodles.
4. Return pan to heat, reducing it to medium-high heat. Add remaining 1 teaspoon peanut oil to skillet. Add egg and scramble loosely. Add egg to bowl with vegetables and noodles, scraping up any egg sticking to pan.
5. Pour broth mixture into skillet, scraping out bowl. Add contents of vegetable and noodle bowl, plus shrimp and chicken to skillet. Stir, lift and chop until all vegetables, shrimp, chicken and egg are distributed through the noodles, 1 to 2 minutes. Drizzle with sesame oil and season with salt to taste. Serve immediately.
Makes 4 servings.
Per serving: 326 calories, 12 g total fat (2 g saturated fat), 34 g carbohydrate, 22 g protein, 2.5 g dietary fiber, 474 mg sodium.
Original recipe and image source: aicr.org
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