Maine Coast Sea Vegetables

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Vegetable Fried Rice

Serves 8


1 cup laver
2 Tbsp olive oil or peanut oil
½ tsp toasted sesame oil
8 cloves garlic, sliced
2 carrots, diced
1 onion, diced
3 green onions, thinly sliced
2 cups chopped broccoli
6 cups cooked rice
1 to 2 Tbsp soy sauce, or to taste
1 Tbsp crushed ginger (optional)


1. Preheat the oven to 300° F.

2. Toast the laver for 5 to 8 minutes until crisp, or dry roast it in a medium skillet, turning occasionally until crisp.

3. Heat a wok or heavy skillet. Add the olive oil and toasted sesame oil.

4. Add the garlic and vegetables, and sauté for 3 minutes.

5. Add the rice and toasted laver, and mix thoroughly.

6. Add the soy sauce and ginger, and sauté on medium heat until well mixed.

7. Add more oil if necessary to prevent sticking.

8. Adjust the flavors; add more soy sauce, ginger, and/or garlic, if desired.

Per serving: Calories 241, Protein 7 g, Fat 5 g, Carbohydrates 42 g, Fiber 6 g, Calcium 43 mg, Sodium 215 mg

Other diced vegetables can be added or substituted — rutabaga, zucchini, potatoes, green beans, cabbage, or whatever you have on hand. Bean sprouts can be added at the last minute.


Maine Coast Sea Vegetables Hancock, Maine
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