[blindweightwatcher] HG's Veggie-rific Fried Rice
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Tue, 19 May 2009 17:03:08 -0500
HG's Veggie-rific Fried Rice
Fry It, You'll Like It...
This new swap for fried rice is getting rave reviews... from US! We packed it
with veggies, fluffy Egg Beaters, and good hearty brown rice. The flavor is
ALL there... the only thing missing is the oil!
Ingredients:
2 cups cooked brown rice, fridge temperature
2 cups frozen diced carrots and peas
1 cup chopped bean sprouts
1 cup chopped mushrooms
3/4 cup fat-free liquid egg substitute (like
Egg Beaters Original)
1/4 cup chopped scallions
One packet (about 1 oz.) fried rice seasoning mix (like the kind by
Kikkoman
or
Sun-Bird)
1 tbsp. light or low-sodium soy sauce
1/8 tsp. garlic powder
1/ 8 tsp. ground ginger
salt and pepper, to taste
Directions:
In a small dish, combine seasoning mix, garlic powder, and ground ginger with
soy sauce and 3 tbsp. warm water. Using a fork or whisk, stir until seasoning
mix has dissolved. Set aside.
Spray a wok or very large pan with nonstick spray, and bring it to medium heat
on the stove. Add egg substitute and scramble until cooked, using a spatula
to break it up into bite-sized pieces. Remove scrambled bits from the wok or
pan and set aside.
Add mushrooms and frozen vegetables to the wok or pan, and cook and stir until
mushrooms have softened and all veggies are hot. Remove veggies and set
aside with the egg-y bits.
Remove your wok or pan from heat, re-spray with nonstick spray, and bring to
high heat on the stove. Add rice and seasoning mixture, and stir to combine.
Add bean sprouts, scallions and the previously cooked veggies and scrambled
eggs, and mix thoroughly to integrate. Cook and stir until entire mixture is
hot, there is no liquid left in the pan, and rice is just beginning to crisp.
Season to taste with salt and pepper.
Scoop into bowls and serve! (Chopsticks not required.)
MAKES 5 SERVINGS
Serving Size: 1 cup
Calories: 167
Fat: 0.5g
Sodium: 630mg
Carbs: 30g
Fiber: 4g
Sugars: 4g
Protein: 8.5g
POINTS® value 3*
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- » [blindweightwatcher] HG's Veggie-rific Fried Rice - Jan Bailey
