Wiki means “fast” in Hawaiian, and this dish fits the bill—it’s quick and easy to make. Ingredients:
1 Tbsp canola oil
1 Tbsp fresh garlic, minced (about 3 cloves) (or 1 tsp dried)
1 tsp fresh ginger, minced (or ¼ tsp dried)
1 Tbsp scallions (green onions), rinsed and minced
½ C canned sliced water chestnuts, drained
2 C cooked mixed vegetables (or ½ bag frozen stir-fry vegetable mix) (Leftover Friendly)
2 C cooked brown rice (Leftover Friendly)
1 Tbsp lite soy sauce
1 tsp sesame oil Directions:
1. Heat canola oil in a large wok or sauté pan over medium heat. Add garlic, ginger, and scallions, and cook until fragrant, about 1 minute.
2. Add water chestnuts, and continue to cook until they begin to soften, another 1–2 minutes.
3. Add vegetables, and toss until heated through, about 2–3 minutes (or up to 5 minutes for frozen vegetables).
4. Add rice, and continue to cook until hot, about 3–5 minutes.
5. Add soy sauce and sesame oil. Toss well, and serve. Prep Time:
10 minutes Cook time:
15 minutes Yield:
4 servings Serving Size:
about 1 C rice and vegetables
Each Serving Provides:
total fat 6 g
saturated fat 1 g
cholesterol 0 mg
sodium 113 mg
total fiber 2 g
protein 4 g
carbohydrates 29 g
potassium 88 mg
vitamin A 4%
vitamin C 15%
Percent Daily Values are based on a 2,000 calorie diet. Source:
U.S. Department of Health and Human Services National Institutes of Health, National Heart Lung and Blood Institute