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  • Wiki (Fast) Rice

Wiki means "fast" in Hawaiian, and this dish fits the bill—it's quick and easy to make

Recipe Source: Deliciously Healthy Family Meals


  • 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

Photograph of the completed recipe.
calories 179
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%
Calcium 2%
Iron 4%
Percent Daily Values are based on a 2,000 calorie diet.


  • 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.

Leftover FriendlyThis recipe tastes best when prepared using leftover cold rice. If you don't have leftover cooked vegetables, see basic cooking instructions.

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.