Sardines Fried Brown Rice (沙丁鱼炒糙米饭)

Sardine?  Have you been eating enough of this?  I certainly not!  But I would love to include it more into our diets.  Sardine in tomato sauce or spicy tomato sauce is very popular in South East Asia, I remembered my mom cooked it for us pretty often, according to her, it was packed with calcium and thus good for our bone.  Sardine is actually another power food because not only it's good to our bone, it's good to our heart and overall health as well.  It has the most concentrated sources of the omega-3 fatty acids EPA and DHA, which have been found to lower triglycerides and cholesterol levels.  It's an excellent source of Vitamin B-12 (promote hearth health), Vitamin D (aid in calcium absorption), phosphorus (strengthen bone matrix), selenium (antioxidant), protein and niacin (vitamin B3).

You can also buy sardine packed in water or olive oil.  I just preferred it packed in tomato sauce, tastier to me.  Anyway, for this recipe I recommended one packed in tomato sauce as the flavor goes well with the chili sauce.  If you don't have chili sauce, you can substitute it with ketchup.  This is definitely one bowl of healthy and nutrients packed brown rice!  Hope you enjoy this as much as we did.

Ingredients:

• 2 (3.75oz) Chicken of the Sea sardines in tomato sauce (or any brand)
• 3 Tbsp. Maggi hot chili sauce
• 2 large eggs, season with iodized salt, pepper, garlic powder and dried parsley, beaten to mix, set aside
• 6 cups cooked brown rice
• 2 cloves garlic, minced
• 1/2 yellow onion, chopped
• 1 cup of frozen mixed vegetable
• 1 Tbsp. toasted sesame seeds (optional)
• 1 tsp. cane sugar
• Iodized salt and black pepper to taste

Method:

1.  In a heated wok, add cooking oil of your choice.  When hot but not smoking, add in beaten eggs.  Stir-fry and break out the omelet in pieces, dish out and set aside.

2.  In the same wok, add a little more oil.  Add in chopped onion and garlic.  Stir-fry well.  Add in frozen mixed vegetable, stir-fry well.  Add in brown rice, break it out and stir-fry well.

3.  Add in sardine together with the tomato sauce and fried eggs.  Break out the sardine (so that my girls would eat it) and stir-fry well.  Season with hot chili sauce, cane sugar, pepper and iodized salt.  Stir and blend well.  Serve on individual bowls.

4.  Lastly, garnish each bowl with toasted sesame seeds.  Serve hot!