250 mL	long grain rice	1 cup
500 mL	water	2 cups
2 mL	salt	1/2 tsp
25 mL	canola oil	2 tbsp
3	eggs, beaten well	3
125 mL	diced cooked ham or any meat	1/2 cup
175 mL	frozen mixed vegetables (carrots, peas, corn) thawed	3/4 cup
2	green onions, cut into 6 mm (1/4 inch) lengths	2
25 mL	soy sauce	2 tbsp
2 mL	sesame oil	1/2 tsp
50 mL	flax seed, toasted*	1/4 cup


Rinse rice well in a sieve under cold running water. In a medium saucepan, bring water and salt to a boil, add rice, bring to a boil again, stirring with a fork. Reduce heat, cover, simmer slowly 20 minutes. Remove lid, allow steam to escape. Fluff rice with a fork. Cool, cover and place in refrigerator overnight. In a large non-stick skillet, over medium heat, heat canola oil. Add egg and fry until half cooked. Add rice, breaking up any lumps, stirring quickly to coat the rice. Reduce heat to medium low, add ham, vegetables and green onions. Cook, turning rice mixture gently but frequently, about 4 minutes. Add soy sauce, sesame oil and flax seed. Reduce heat to low, cover and cook 3 minutes. * To toast flax seed, spread flax seeds in small metal pan. Bake at 180C (350F) for 3 to 5 minutes. Stir while toasting. Yield. 6 servings. Serving Size.- 250 mL (1 cup)

Single Serving Nutrient Values
Calories	266
Protein	10.9 g
Carbohydrate	32.7 g
Fibre	2.7g
Fat	10.3 g
_Polyunsaturates	4.0 g
_Monounsaturates	3.7 g
_Saturates	1.8 g
_Cholesterol	112.8 mg
Sodium	650 mg
Potassium	259mg
Folate	44 µg