Rice: 5.8 pt. Vegetable Fried Rice
Source of Recipe
The New Family Cookbook for People with Diabetes - e-mail (posted by filus)
List of Ingredients
- 1 tablespoon canola or corn oil
- 2 tablespoons light soy sauce
- 2 teaspoons cider vinegar or lemon juice
- 2 teaspoons brown sugar
- 1/2 teaspoon Chinese five-spice powder
- 1/4 teaspoon crushed red pepper flakes
- 3 cloves garlic, minced
- 1-1/2 cups chopped fresh broccoli
- 1/2 cup thinly sliced carrot
- 1-1/2 cups diced cooked chicken (about 9 ounces)
- Egg substitute equivalent to 1 large egg
- 4 green onions with green tops, sliced diagonally
- 3 cups cooked white rice Recipe
Heat a non-stick wok or large skillet; add the oil and coat the surface. Add the soy sauce, vinegar, sugar, five-spice powder, garlic and red pepper flakes. Cook over medium heat for 1 minute.
Add the broccoli and carrot; stir-fry 2 to 3 minutes. Add the chicken, egg, and green onions; stir-fry until the egg is cooked. Add the rice and toss to mix well; cook until the rice is heated through. Serves 6.
One 1-1/2 cups serving equals: Calories: 250, Fat: 7 g, Cholesterol: 37 mg, Sodium: 371 mg, Carbohydrate: 30 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 17 g ++++ Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat ++++ WWP: 5.8
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